[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
That was an awesome weekend and a heck of a Saturday workout! I tried it today and it was not an easy one. Great mental test! Keep up the awesome. I’m keeping my fingers crossed for some nice days so we can do a little more running in before the (garage) doors close for the winter.
Sounds like Lisa, James, and Eric had a blast at the CrossFit Movement and Mobility seminar! Look out for some awesome new tips on mobilizing and warming up from them! 🙂 Kristin and I also attended a seminar on the weekend that is going to help tremendously with integrating the clinic and the gym. Lingering aches, pains or limitations? We got a nice little assessment to figure out exactly what’s going on. Want to ensure your training continues long-term, injury-free? We’ve got something for you 🙂 We’ll be finalizing details for it soon and taking requests for appointments! Let us know if you’re interested in checking it out – it’d be considered chiro or physio (depending who you see), so that can help if insurance likes to back you up a bit![/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=7xEX-48RHCY”][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 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts
*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
HEALTH
*Try to add more weight to last weeks lifts
Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps
LONGEVITY
5 Back Squats at 70%
METCON – BOTH
1000m Row
60 Wall Ball
40 Ring Rows
20 Handstand Push ups
COOL DOWN
Stretch – Pecs, calves, Quads
[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]