[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Amazing work with the thrusters and burpees. Considering the showing we had in the gym (lots!) and how hard you guys all worked, You guys are amazing. That’s not even a proper sentence I don’t think. The newer Folks are crushing it and putting in all sorts of extra work – keep it up guys, you’re a most welcome addition to the CFSuds Fam!
Weightlifting club this week is potentially on Saturday. You guys need to let John know if you’re going though! Leave a message for him on Facebook or on a whiteboard. Thanks![/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=fb399PBZAuk”][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
10 Ring rows
10 Pull aparts
5×2 seconds superman
10 push up plus
10 goblet squats with 2 second pause in the bottom
HEALTH
Deadlift 2×5
*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂
3 rounds for time:
400m run
21 kettle bell swings (50/35#)
12 pull-ups
LONGEVITY
5 Bench Press @70% of your 1RM
*Complete 5 toes to bar or an appropriate progression after each set of Bench Press
3 rounds for time:
400m run
21 kettle bell swings (50/35#)
12 pull-ups
PERFORMANCE BONUS
COOL DOWN
LaX Ball – Pecs, Rotator Cuff, Traps
[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]