Bring a friend, but not Erkel please!
CrossFit Zone is hosting our first “Bring a Friend Night” on Wednesday, January 6th at 6:30pm. This is a chance for you to bring your friends and challenge them to a CrossFit workout. This is open to everyone, not just members! We will be holding a free class 4 times this month held every Wednesday. Please arrive at the gym at 6:15pm to sign in. There is limited space available, so please email admin@crossfitzone.ca to save your spot!
Special Notes:
- Please dress in layers, the gym can be a little cold before you are warmed up
- Bring a water bottle
- Please eat a minimum of 5 hours before, and no sooner than 2 hours prior to workout
- Please use street parking only
- Click this link for directions to the gym
Today’s Workout:
Buy In - Kettlebell Goblet Squats - 3 x 10 with a brief pause at the bottom to nail down your squat form and loosen up the joints! see video
WOD - “2 Scoops”
This is a 2-part wod, both parts count towards your score for the day.
Part 1: 4×6 Back squats - add weight each set until you hit your best weight for 6 reps
Part 2: 2 minutes at the following stations to accumulate as many total reps as possible:
- Wallball (20/14)
- Situps
- Pushups
- Double unders
- Knees to elbows
- Box Jumps (24/20)
Add weight from squats to total reps in the metcon to get your score.
Zone 3: Scale to 14/10lb wallballs and KTE as needed
Zone 2: Scale double unders to single skips
Zone 1: Scale box jumps to step ups, 1-2minutes at each station
Cash Out - Stretch
_ _ _ _
100 Day Burpee Challenge:
Burpees today: 36
Buy-in: 696
Jan 5, 2010 at 05:17:13
looks like b maybe auntie b by the am-come to the 7am class to find out!!
Jan 5, 2010 at 18:07:25
i am officially auntie b! 7lbs 10oz henry matthew jensen @ 911am!
yay for my great sister in law fiona and her support crew!
Jan 5, 2010 at 22:57:41
Loooove the shorts guys, how come you don’t dress like that anymore???
Really frees ups the legs for thrusters, burpees, and squats!!
Nice B!
Jan 6, 2010 at 00:52:55
Congrats B! Great workout today. That was a fun one!
Jan 6, 2010 at 06:42:03
Cam, generally I try to prevent Sean from leaving the house looking like that..
Jan 6, 2010 at 09:29:31
haha I guess he dressed himself that day… give an inch and he will take a mile, quickly!!
It’ll be good to have you guys back soon!
Jan 6, 2010 at 15:06:58
Give him an inch and he will walk a mile on his hands
Jan 8, 2010 at 16:27:50
Keep posting stuff like this i really like it