Head down today to CrossFit Vancouver Island to throw down Grace (30 Clean and Jerks for time) for the Cure!
Check out the details: http://crossfitzone.ca/events/grace-for-the-cure/
Please make sure to RSVP to crossfitvancouverisland@gmail.com
Please take note that there is only the 10am class today! If you would like to workout earlier, come and join me at CrossFit Vancouver Island for Grace.
Important Announcement: The first of the Body Movement Salminar on Monday, October 29th has been cancelled due to not enough sign ups. The seminar will take place on Monday November 5th and the second one will be postponed as well. Please register by Friday, November 2.
Today’s Workout:
Buy In – Burgener warmup – pvc or barbell only
Warmup to workout weight with 4-5 rounds of 1 hang power snatch + Overhead squat, 1 snatch pull + 1 Squat snatch
WOD – “Chasing Isabel”
Compare to May 3, 2010
5 rounds for time of:
6 snatches (95/135)
200m run
Zone 4: scale snatches to 75/115
Zone 3: scale snatches to 55/95
Zone 2: scale snatches to 35/65
Zone 1: scale snatches as needed, 3-5 rounds
Cash Out – Stretch and roll out the calves
Great turnout at the canoe club. Thanks to everyone who made an appearance. It was awesome to see some new faces making it out with the group. We will miss you Bones!