Tuesday, September 23rd, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Keep up the great work everyone! We’re looking at setting up a “Town Hall” meeting for the gym – Let your coaches know days/times that work well. We’re going to go over where the gym is at, where we’re headed (metaphorically… we aren’t moving – thank goodness), our future plans and then take some feedback from you guys. There might be some snacks provided for those who come too 🙂 It’ll likely need to be during the week as I’m away pretty much every weekend until November. Let me know![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=qG-3y3ZbeyM”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

General Warm up

2 Rounds:
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges

HEALTH

Health – Bench Test day

Use approximately 6 sets to find your 1 rep max Bench Press! Make sure you have a spotter!

Ring Rows – 5 reps between each set of Bench press

Endurance madness

For time:
1000m Row
100 Double unders or 300 skips
800m Run

LONGEVITY

L-Sit/Superman EMOM

Every Minute for 12 minutes perform:
EVEN Minutes – 20 second L-Sit
ODD Minutes – 20 second Superman hold

Quad Trap

5 Rounds for time:
20 Wall Balls 20/14
10 Hang Power Cleans 155/105

COOL DOWN

Mobilize everything!

LaX Ball – Traps, Rhomboids
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads

*Hit the important spots (for you) if you’re low on time!

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]