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[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Killer weekend! Congrats to Chris R on his first Muscle Up! There were lots of other great performances too :)
So once Kristin and I are back from our honeymoon we’re going to have more time to help develop more programs at the gym, as well as tidying up the ones already in place. Like I’ve been going on about for weeks now, we really want to optimize the service we provide to you guys to give the best possible experience. I think we’re already doing an awesome job, but I think they’re always room for improvement. We’re hoping to hold a seminar/workshop type deal at least once a quarter, but maybe even as often as once a month – what are topics you’d like us to speak/teach about? I’ve got some ideas in the work, of course, but we’d love to know what you guys want to learn about to best serve you! :)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=-ot63GiM7DM”][vc_column_text]Warm up
2 Rounds – 10 dislocates, 10 weighted dislocates, 1 minute squat therapy (stretch into it, don’t just chill there – chest UP, knees OUT, hips FORWARD, heels DOWN), 10 super mans[/vc_column_text][vc_accordion][vc_accordion_tab title=”Health”][vc_column_text]Back Squat 2×5
Kettlebell Swings 2×15
3 Rounds for time:
400m Run
10 Ring Rows
10 Burpees
10 Slam Balls[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Performance”][vc_column_text]
1. “Helen”
3 RFT:
400m Run
21 KBS, 1.5 pood/1 pood
12 Pull ups
2. Squats
5×7 Back Squats Across
3. Bench Press
2RM
4. 5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups
[/vc_column_text][/vc_accordion_tab][vc_accordion_tab title=”Longevity”][vc_column_text]Snatch 2-2-1-1-1
*Approx. 2min REST between sets… less at first, more in later sets.
3 Rounds for time:
400m Run
3 Rope Climbs*
6 Clean & Jerk 155/93
9 Box Jumps 30/24
*Scale w/ 6 Strict Pullups[/vc_column_text][/vc_accordion_tab][/vc_accordion][vc_column_text]Mobility:
Stretch – Forearms, Calves, Glutes, Pecs, Shoulders[/vc_column_text][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]
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