Hey Folks!

Killer WOD today – looked really fun, I might have to try it tomorrow! 🙂

So, in case you guys didn’t see the previous update – We’re donating $4000.00 to the Janis Foligno Foundation thanks to our awesome sponsors, volunteers and athletes!  How awesome is that? (very awesome is the answer!)  Thanks so much for making it such a great event and it was SO cool seeing everyone befriending folks from out of town and just being “CrossFit” to make it sound a little lame.  THAT’s the CrossFit that drew me in and continues to inspire me to grow our place!

Warm up

2 Rounds – 10 ring rows, 10 air squats, 10 tuck jumps, 10 push up plus

[av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-6xncfs’]
[av_toggle title=’Health’ tags=” av_uid=’av-5lrvoo’]
Rest
[/av_toggle]
[av_toggle title=’Performance’ tags=” av_uid=’av-4prtx4′]
Rest
[/av_toggle]
[av_toggle title=’Longevity’ tags=” av_uid=’av-2pa3aw’]
3 Deadlift EMOM – 8 Minutes

3 Rounds For Time:
7 Push Press 95/65
7 Ring Dips
Run 400m
7 SlamBall 20/10
7 WallBall 20/14
[/av_toggle]
[/av_toggle_container]

Mobility:
LaX Ball – Traps, Rhomboids, Rotator cuff, Glutes

See you in the gym!
The CrossFit Sudbury Team