Monday, June 16th, 2014

Hey Folks!

Awesome weekend!  Nice to work in some Rope Climbs and build some some Front Squat and Push Press strength!

We no longer have our magnet sign at the road (just for a couple months) – So if you’ve mentioned to a friend that they should come check the place out, you’ll have to remind them to go to Verdicchios and then keep driving a little further into the plaza.  I’m working on a sign at the street, but otherwise word of mouth and good direction will help us out.

Warm up

2 Rounds – 10 toe touches, 10 inch worms, 10 dislocates, 10 pull aparts

Health

Back Squat 2×5

Kettlebell Swings 2×15

3 Minutes max distance on the Rower

—3 Minute rest—

3 Minutes max distance on the Rower

Performance

Stuff… Check www.competitorstraining.com

Longevity

2 Snatch  EMOM-10 Minutes

AMRAP – 3 Minutes:
5 Burpees
5 Box Jumps

1min. REST

AMRAP – 2 Minutes
5 Deadlifts 185/115
5 Push ups

2 minute REST

AMRAP-1
Thrusters 95/65

*Score is Total Reps

Mobility:
Stretch – Quads/Psoas, Hamstrings, Calves, Pecs

See you in the gym!
The CrossFit Sudbury Team