CrossFit Sudbury – 04072016

Hey Friends!

Killer long weekend!  I hope you all had lots of fun, learned a little, played a little and that you’re on page one of your new favourite book.

So, due to low attendance on fridays at 7pm, and the fact that it’s Friday at 7pm, we’re going to be closing the gym at 7pm on Fridays.  If there’s demand for more friday night hours, we’ll bring it back, but for now we’re going to eliminate that hour and everyone can start their Friday night off a little earlier 🙂

The “Readers Choice Awards” are still going on.  I wish it was just 1 vote per email, but you can vote every day – so for anyone that is willing to help Kristin and I out, please head over there and shoot us some votes, please!

STRENGTH – PAUSE FRONT SQUATS
EMOM-10 Minutes:
3 Paused Front Squats @65-70% (3 second pause in the bottom)
METCON – “WOD WITH A KB AND A BOX”
5 Rounds for time:
3 Goblet Squats (50/35)
4 Walking lunges with KB in goblet position still (50/35)
1 Box Jump (high/high)
200m Run @ full effort.
*Rest 1 Minute
** Compare to July 6th, 2015