Hey Friends!

What a beauty ROW today.  Glad I didn’t make that one a 10km row, haha.  You guys are kicking butt lately – and there’s a decent number of new faces joining in with the regular crew!  Yessss – The more folks getting fit the more awesomeness there is in Sudbury (especially when they do it at our place)!

Things to check out:

• Eric & Kristen’s Stag and Doe – it’s tomorrow (Friday) beginning at 8pm at the Beef & Bird – come out and have a beverage with us!  It’s going to be a good time for sure!
• New shirts – multiple colour options!  Limited stock!
• New Hoodies – Zip up, classy, embroided hoodies.  Wear them out to your next business meeting or wedding!
• New Hats – snap back hats, they look great, try one on!
• It’s getting colder – we have some toques left over from last year – same great feel, same great warmth
• Daryl’s bars are back in stock – we got a lot – try out the various flavours and see how you do with them!  We also picked up some of the “granola” ones.  Not too shabby!

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Strength:

Every Minute for 8 Minutes:
Squat Clean + Front Squat + Thruster @60% of your 1RM Clean & Jerk

Metcon – Triceps Brachii

For Time:
9-7-5 Bar Muscle ups (sub 15-11-7 Ring Rows + Push ups)
21-15-9 Push Jerk (125/85/55)