Hey Folks!

So today is the last day for Front Desk billing (or so I hope).  Please keep an eye on your accounts over the next month to ensure we don’t double charge you.  I’m pretty sure I’ve sorted it all out, but there always seems to be something that sneaks through the cracks.  Let me know if anything odd shows up.

Next Thursday, one week from now is James’ Running Clinic.  Come on out and learn how to run properly and efficiently!

Yoga this Sunday!  Come out and get your stretch on, it’ll change your life!

Warm up

2 Rounds – 10 Dislocates, 10 overhead squats, 10 push up plus, 30 second plank

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Front Squat 2×5

Deadlift 2×5

AMRAP – 12 Minutes:
12 Push Press
12 Ring Rows
12 Step ups
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Bench Press 5×5 80%

AMRAP – 12 Minutes:
12 Push Press 115/75
12 Pullups
12 BoxJumps
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Mobility:
Stretch – Quads, Lats/Rhomboids
LaX Ball – Traps, Rhomboids, Rotator Cuff

See you in the gym!
The CrossFit Sudbury Team