Hey Folks!
If you’re Caz or Michelle, you remember having done this workout a couple times before – it’s such a beaut that I couldn’t keep it from showing up again. Also, we got new rings (the ones for muscle ups got replaced and moved to the pull up rig) – so Ring dips and Ring rows are now being put into the rotation for WODs (yay!)
Weightlifting Club tomorrow night! Get in there and clean up your clean and jerk! It’s invaluable!
Grand Opening is in a few days – tell your friends, bring your family, bring some cash to pick up some amazing paleo treats from Cindy’s Gluten Free Bakehouse and some gluten free meats from Pillers will be for sale at the event. Also there will be activities for the public with chances to win prizes!
Warm up
2 Rounds – 10 push up plus, 30 second plank, 30 second russian baby maker, 10 walking lunges
E1M-10 (Every minute for 10 minutes):
2 weighted/strict pull ups
10 Minute AMRAP:
10 Push press
10 walking lunges
10 ring rows
Mobility:
Foam roll – Quads, Hamstrings, Glutes, T-spine
See you in the gym!
The CrossFit Sudbury Team
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