Hey Folks!
Awesome work on this weekends WOD – it was pretty fun and my quads & glutes are letting me know! Shout out to James K for completing Murph (with a vest) AND Fran for his Birthday yesterday in a feat of ridiculous work capacity.
Yet another reminder to:
- Sign in when you come into the gym!
- Make sure your credit card or other payment info is up to date within zenplanner (www.crossfitsudbury.zenplanner.com)
- introduce yourself to the Fundamentals athletes if you see them – it’s a new atmosphere for them, let’s make sure they know how different (i.e. more awesome) we are then your “normal” gym!
- Clean up after yourselves (generally you guys are awesome at this)
- Show up on time for the evening classes, OR, be patient if you’ve shown up early to the 6 or 7pm classes and join the class, instead of running 10 minutes ahead of everyone. Do some extra mobility or work on a weakness to kill some time! :)
After our honeymoon Kristin and I are going to start organizing more events at the gym. We’re thinking a monthly seminar/info session/training camp type deal would be good. Any particular areas you’d like us to cover? Let us know!
Warm up
2 Rounds – 10 dislocates, 10 weighted dislocates (put 1 to 2, 2.5# plates on the middle of the PVC), 10 spiderman lunges, 10 hops, 10 tuck jumps
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Back Squat 2×5
Kettlebell Swings 2×15
4 Rounds for Time:
20 Squats
20 Sit ups
10 Hand-Release Push ups
10 Ring Rows w/ palms facing down
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Likely something fun – Check www.competitorstraining.com
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3-Position Snatch @60% – EMOM-10***
***Go the opposite we’ve been doing – Hips, knees, Floor
4 Rounds for Time:
5 Chest to bar Pullups
10 Hand-Release Pushups
20 Sit-ups
30 Squats
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