Monday, June 9th, 2014

Hey Folks!

It was an amazing weekend and a great event!  Thanks so much to everyone that came to help – it’s IMMENSELY appreciated and it’s all of YOU that make things like this possible.  THIS is why I started this business and continue to pour my heart and soul into it – because it keeps coming back to me!  Keep it up Folks! 🙂

Warm up

2 Rounds – 10 dislocates, 10 OH squats, 10 spiderman lunges, 10 pull aparts

Health

Back Squat 2×5

Kettlebell Swings 2×15

Mini-“Gordo” – For Time:
400m Run

11-6-8 of:
Front Squats
Push Press
Ring Rows
Burpees

400m Run

Performance

Check www.competitorstraining.com for full details!

Longevity

3 Position Snatch  EMOM-10

“Gordo”

For Time:
Run 800m

11-6-8
Thrusters 95/65
Pullups
Burpees
Box Jumps 30/24

Run 800m

Mobility:
Stretch – Pecs, Shoulders, Glutes, Hamstrings

See you in the gym!
The CrossFit Sudbury Team