Come watch the battle between H-Son and Craigger

**UPDATE: TODAY’S 7:00 A.M., 8:00 A.M., 9:30 a.m., 12:15 p.m., 4:30pm, 5:30pm and 6:30pm CLASSES ARE CANCELED DUE TO CURRENT AND WORSENING ROAD CONDITIONS. (IT’S NOT PRETTY OUT THERE. ) (THIS INCLUDES TONIGHT’S HP SESSION.) PLEASE STAY TUNED FOR TOMORROW’S UPDATE!!!!**

Snowed in at Coach Bones’ house!

Hi Zoners,

One more day to sign up for the Zone Games!  In the past, this has been a very successful, fun and inspiring event for all fitness levels.  To make sure that this is a successful event, we require a minimum of 15 participants.  If you are just procrastinating, get in today to sign up.

We will need the registration slip filled out and the $30 (cash, debit or cheque) by today (Wednesday, January 18th) at 7:30pm.  So put on your snow boots, come down to the Zone and commit.

Workouts will be posted on Thursday night, along with heat schedules.

* Lots of great prizes

* Jason from Q-Energy is scheduled to come out

* PR’s waiting to happen!

**UPDATE: TODAY’S 7:00 A.M., 8:00 A.M., 9:30 a.m., 12:15 p.m., 4:30pm, 5:30pm and 6:30pm CLASSES ARE CANCELED DUE TO CURRENT AND WORSENING ROAD CONDITIONS. (IT’S NOT PRETTY OUT THERE. ) (THIS INCLUDES TONIGHT’S HP SESSION.) PLEASE STAY TUNED FOR TOMORROW’S UPDATE!!!!**

Today’s Workout:

Buy In – 3 rounds of 25 single skips, 3 inchworms (with pushup), 6 arch rocks, 9 ring rows

WOD -”50-50″

Last time we did this workout it was February 4th, 2011.  Take a look at the times to compare.

5 rounds for time of:

• 10 pullups (chest to bar)
• 10 burpees

Zone 3:scale to regular pullups (kipping or not)

Zone 2:  scale to 10 assisted pullups

Zone 1:  scale as needed

Part 2: Work on a Goat (choose 1 0r 2 movements to work on depending on the time left in class)

* Coaches, make sure that athletes don’t take this time to leave early.  They are called Goats for a reason

• Double unders
• Pistols
• Handstand/handstand pushup
• Rowing

Cash Out - MWOD 56

Test: Check your shoulder retraction: Do the standing hip impingement test.
Mwod: 2-3 min messing about with the horizontal abduction rib mob
1-2 min opening up your flexion with elbow flexion
2 min hip capsule mob
Retest: Go PR.