Hey Folks!
Awesome day today – It’s nice to be back at it and putting in some hard work! 9 days to Christmas! Who’s excited?
Pre-Christmas gains are coming these next couple weeks. Couple some heavy lifting and explosive lifts with some nog, some quality foods and some awesome sleep – You guys are going to continue crushing extreme!
So, we’re closed on:
Christmas & New Years day
Closing early on:
Christmas Eve (open for morning classes and then 12-2pm)
New Years Eve (open for morning classes and then 12-2pm)
We’re still sorting out the other hours (Boxing day, and the weekend after Christmas) Gotta find the balance between working and spending time with family! 🙂 We’ll let you know ASAP!
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WARM UP
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
HEALTH
Batwings 2×15 seconds
*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.
**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂
LONGEVITY
ODD Minutes – 5 Strict Press
Even Minutes – 20 sec L-Sit
METCON-BOTH
2000m Row
Then:
3 Rounds for time:
20 Wall Ball 20/14
10 T2B
COOL DOWN
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
The CrossFit Sudbury Team