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Effort and Results

We all know that the effort we apply to something dictates the results that we get, but it bears repeating every once in a while.  If you are not getting the results you are hoping for, take the time to evaluate how you are approaching your training.  Check in with a coach and get some feed back and assistance.

 

Today is the last day to register for the Whole Life Challenge.

Registration: https://www.wholelifechallenge.com/wlcfall2013/partners/crossfitzone

For more information, ask your Coach!

Workout of the Day

WARM-UP

Warm Up and retest 2000m Row and test max Plank hold

or

 3 rounds

10 Hollow Rocks

10 Arch Rocks

Hip Capsule Opener (1 min each side)

5 Inch Worm

10 Goblet Squats

 

STRENGTH

Back Squats

2 reps  E3M for 15:00

Establish a 2 rep max.

 

W. O. D.

12 min AMRAP

12 Push Ups

25m Walking Lunge

Zone 1 – Scale as needed

 

CASH – OUT

Wipe your chalk marks off the floor.

Couch Stretch, Pigeon Pose, plus stretch and/or roll triceps and pecs.

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