Hey Folks!
AWESOME weekend! Hope you guys had a blast weathering the painstorm and enjoying some delicious pancakes! Thank you to everyone for coming out, and also to those who lent a hand with setting things up and tidying/cleaning up afterwards. It was a super fun day and we’ll be looking at having similar events in the future! :)
Let’s keep up the great vibes in the gym and motor along with our goals! Eric has 1 rep maxes programmed in a couple more weeks, so be patient and put in the effort now. Make those reps perfect as possible and as explosive as you can (safely, of course) and the “money” will be in the bank for later!
Thanks to Richard, Roxanne & Rosalie Lemieux for taking amazing pics on Saturday! If you haven’t seen them there’s an album up on the Facebook. The “feature” photos will likely be from that album for the foreseeable future too!
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WARM UP
10 Overhead squats
1-2 Minute Squat therapy
10 Tuck Jumps
LONGEVITY
1 PowerSnatch + 1 High Hang Snatch
2 Snatch Grip Deadlifts @105%
HEALTH
KB Swings, 2 sets of 10 swings. Try to go a little heavier than you normally would. Swing to roughly eye level – not overhead.
METCON – BOTH
5 KB Thrusters (Left Arm)
5 KB Thrusters (Right Arm)
50 Double Unders
10 Pullups
25 Situps
COOL DOWN
Stretch – Pecs, calves, Quads
The CrossFit Sudbury Team
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