Hey Folks!

Great job on todays lung-fest of a WOD.  Shows the value of practicing your double unders! wink wink

Please everyone take a moment when you enter the gym to sign in on the laptop over by the whiteboard/PR Bell – Thanks!

It’s wednesday night – that means Wings with James F for his “farewell” evening!  We’re going to the DogHouse around 8:15 and will be there for however long it takes to eat some wings and hang out.  Likely not that late into the night haha.

Some updates for the classes (especially in the evening, following open gym):

• If you are part of the 6pm or 7pm class and you show up early, take the extra time to work on weaknesses, warm up extra and then join the appropriate class
• If you are trying to fit the WOD in and you show up at 5:30 – you don’t have to leave by 6, but you are encouraged to move over to the newer side of the gym and you will receive minimal coaching from the Coach on duty (you may be lucky if a generous extra coach is around and doesn’t mind pausing their own training to help you out)
• A Typical class will begin its’ strength component around quarter after, and the WOD at roughly half past – Join your fellow athletes/friends and lift/WOD together, it’s a lot more fun in bigger groups!
• We understand this may pose a mild inconvenience for some, but ultimately, it allows us to provide a higher quality service and we assure you, you will enjoy it immensely 🙂

Warm up

2 Rounds – 10 Reverse dislocates, 10 spiderman lunges, 10 hops, 10 tuck jumps,

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Rest
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3 Position Clean + 1 Jerk  –  EMOM-10 Minute

*OPEN 11.2* – AMRAP-20
5 Power Cleans 135/95
10 Toes to Bar
15 Box Jumps 24/20
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Mobility:
Stretch – Forearms, Hamstrings, Glutes, Russian Baby Maker

See you in the gym!
The CrossFit Sudbury Team