Friday, May 2nd, 2014

Hey Folks!

Great work this week – Awesome having Melissa, one of our up and coming Fundamentals grads throw down with James F and tie!  Pretty awesome pace guys.

I think I may have forgotten to mention, if you’re having an issue signing in to Zen Planner, I’m working on it.  I’m trying to find a mass way to deal with it rather than go through individually for everyone.

Warm up

2 Rounds – 10 ring rows, 10 walking lunges, 10 hops, junkyard dog warm up

Health

Press 2×5

Pull ups 2×5

5 Rounds for time:
5 Deadlifts
10 Push ups
200m Run

Performance

Check competitorswod.blogspot.com

Longevity

Clean & Jerk 2-2-2-1-1-1

5 Rounds for time:
5 Deadlifts 225/155
10 Push ups
200m Run

 

Mobility:
Stretch – Calves, Pecs
LaX Ball – Rotator Cuff, Glutes

See you in the gym!
The CrossFit Sudbury Team