Wednesday, October 8th, 2014

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

Killer Boots man!  That was a fun one.  Not as pukey feeling as yesterday, but still pretty difficult.  Check out the whiteboard near the front shelf thingy – Kristin and I are putting on a core stability workshop.  This’ll help with everything ever.  Your “core” is the foundation upon which all other movement is born.  Let that sink in a bit… then let us know if you’re coming out! 🙂

Some things we’d like you guys to continue being awesome and mindful about – Sign in please, the laptop is there and it’s just waiting for you to type your name into it.  Why say no, when it feels so good to say yes?  You can also enter your score afterwards on the SAME SCREEN.  Mind Blasting, I know.  Also, make sure you’re packing things up as the 6pm class is about to start.  Feel free to hang out and chat (though don’t hold them up!) with everyone, but don’t tie up the equipment and gym space, please.  If you want to sneak the WOD in, make sure you start by 5:45 at the latest! 🙂 You’re fast, you can sneak it in before 6, but only if you start by then! ;)[/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=84vJvsVMEV0″][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

Warmy Warm up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.

LONGEVITY

Clean+FSquat EMOM
Every 2 Minutes for 10 Minutes: 
1 Clean + 3 Front Squats @~70% of your clean

Watch that Grip!
As Many Reps as possible in 12 Minutes of: 
1, 2, 3, 4, 6, 7 etc… 
Rope Climbs* 
Squat Cleans 155/95 

*Scale w/ Double the Strict Pullups


COOL DOWN

Mobilitize!
Stretch – Quads/Psoas, Calves, Pecs 
Foam Roll – Calves, Hamstrings, T-spine

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