Hey Folks!

Awesome work on this weekends WOD – it was pretty fun and my quads & glutes are letting me know!  Shout out to James K for completing Murph (with a vest) AND Fran for his Birthday yesterday in a feat of ridiculous work capacity.

Yet another reminder to:

• Sign in when you come into the gym!
• Make sure your credit card or other payment info is up to date within zenplanner (www.crossfitsudbury.zenplanner.com)
• introduce yourself to the Fundamentals athletes if you see them – it’s a new atmosphere for them, let’s make sure they know how different (i.e. more awesome) we are then your “normal” gym!
• Clean up after yourselves (generally you guys are awesome at this)
• Show up on time for the evening classes, OR, be patient if you’ve shown up early to the 6 or 7pm classes and join the class, instead of running 10 minutes ahead of everyone.  Do some extra mobility or work on a weakness to kill some time! 🙂

After our honeymoon Kristin and I are going to start organizing more events at the gym.  We’re thinking a monthly seminar/info session/training camp type deal would be good.  Any particular areas you’d like us to cover?  Let us know!

Warm up

2 Rounds – 10 dislocates, 10 weighted dislocates (put 1 to 2, 2.5# plates on the middle of the PVC), 10 spiderman lunges, 10 hops, 10 tuck jumps

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Back Squat 2×5

Kettlebell Swings 2×15

4 Rounds for Time:
20 Squats
20 Sit ups
10 Hand-Release Push ups
10 Ring Rows w/ palms facing down
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Likely something fun – Check www.competitorstraining.com
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3-Position Snatch @60% – EMOM-10***
***Go the opposite we’ve been doing – Hips, knees, Floor

4 Rounds for Time:
5 Chest to bar Pullups
10 Hand-Release Pushups
20 Sit-ups
30 Squats
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