Hey Folks!
Killer training day! I’m loving the energy in the gym lately, you guys are the best!
September is rolling in, that means more routine and a busier place. Make sure as you’re seeing new faces, you’re saying “hi”! And if you could ensure you sign in when you arrive that would be great – we use the sign in data to help with choosing to add or remove classes, ensure there are more coaches around, etc. etc. It just really helps and is appreciated so please make sure you do it :)
Check out the new treadmill! TrueForm runner is in the gym and set up. Play around with running on it a bit to warm up. It’s pretty neat and I think will be a nice addition to the gym (though obviously won’t be used in a tonne of WODs, since there is only one.
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WARM UP
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts
*Add 5 pounds to last sessions deadlifts.
*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)
8 Thrusters (95/65)
8 Toes to Bar
800m Run
25 Push ups
50 Sit ups
75 Squats
Foam Roll – T-spine, Glutes, Hamstrings
Stretch – Pecs, Shoulders, Quads
*Hit the important spots (for you) if you’re low on time!
The CrossFit Sudbury Team
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