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Crossfit for the Cure.

Do you love Boobies?

October is Breast Cancer month and I have been asked if we will do the Crossfit for the Cure fundraiser again, that Crossfit Vancouver Island held.  I said yes!  We will hold the event on Saturday, October 19th at the Westshore gym.  Last year we did Grace, but this year we want everyone to bring their friends and family to a WOD that they will all be able to do at some level, along with a possible Grace exhibition.  Everyone will be welcome to come down in support of this great cause and to cheer everyone on.

There will be refreshments and door prizes and for that it is time to get the rubber on the road.  If you can donate a door prize or refreshments for this event, please contact Stephanie at stephanie@crossfitzone.ca.

Last year we raised around $300.  Our goal is to get the word out far and wide, with lots of participation from the gym membership, along with other people from the community and beat last years total raised.

Workout of the Day

 WARM-UP

 3 rounds

10 KB Swings

10 Goblet Squats

10 Scap push ups

 10 Ring rows

 

W. O. D.

20 min AMRAP

400m Run

30 Pull ups

30 Push Ups

Zone 3   Scale reps to 15 Pull ups and Push ups.

Zone 2   Scale pull ups and push ups to banded

Zone 1     Scale run to rowing or a shorter run

EXTRA CREDIT

1 Rope Climb EMOM for 10

 CASH – OUT

 Wipe your chalk marks off the floor.

5 Way Shoulder Stretch

Calf stretching and/or rolling

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