[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Hope you guys all had a great weekend – We’re nearing the end of September already which is just crazy. It’s been very awesome seeing people settle into their routines, and for hours to find a rhythm. We’re going to be analyzing the hours that are most popular, and potentially playing around with the hours a little in October or November. Let us know if there are particular times you’d love us to be open – keep in mind, I know some would love us to be 24 hours a day… but for quality coaching that’s not possible. I know you guys are understanding, that’s why we like you all so much :)[/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=eubWYPhcEEo”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]
WARM UP
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
HEALTH
*Try to add more weight to last weeks lifts
Russian Kettlebell Swings 2×15
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps
10 Front Squats
10 Kettlebell Swings
10 Toes to Bar/Reverse Sit ups (they’re the same, more or less)
LONGEVITY
2-2-2-1-1-1
* Don’t waste time between sets, change the weights and prepare yourself mentally, then attack the bar.
EVEN Minutes – 5 Front Squats @70%
ODD Minutes – 5 Box Jumps 30/24
*5 Burpees everytime you come off the bar
COOL DOWN
Stretch – Calves, Forearms, Hamstrings
[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]
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