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CrossFit Zone class info  // Browsing posts in CrossFit Zone class info


Not sure what happened. I had a post and then I didn’t. Sorry about that. Lots of snatching today so make sure you pick a weight that will re enforce a good movement pattern and not just encourage sloppy reps For gymnastics tonight, special guest star Garrett will be bringing his experiences to the class. […]


Power Clean Power

This week we will be hitting up the power cleans on Monday and Friday.  Try to lift a little heavier than the previous weeks if you have refined your technique.  If you are still having troubles with positioning, hitting triple extension (hips, knees and ankles) or pulling with your arms; ask your Coach for some […]


Why pause?

Keys to the pause snatch: So there is a reason we are doing this, it isn’t just so you can hang out in an awkward position.  Pause work does a few things. Build strength in a movement by increasing the time under tension and more importantly in the olympic lifts, allow you to stop and […]


No gymnastics tonight

As the title says 😉 Sean’s away today so no gymnastics class. Everything else is in as per normal. For the wod, on those dumbbell cleans it’s really easy to get sloppy when you try to rush them. Take the time to do it right and you’ll perform so much better. Have fun!


New strength cycle – Power Cleans

This is our last week of back squats, so give it all you got! We are hitting up back squats today (7×2  at 90-95%) and Friday (6×3 at 90-95%). This week begins our 14 session (7 week) power clean cycle. Like the back squats you will see power cleans programmed in different reps and percentages twice […]