Lucas Parker (AKA “Scoots”) will be leading an educational seminar on Wednesday, August 17th starting right after the last class (7:30pm).  It should run for approximately 1hr give or take a few minutes and depending on  how much everyone wants to learn!

Please bring your friends and family to the seminar; this is a nice, non threatening way to introduce them to the gym

The seminar will include:

• Different classifications of flexibility and stretching
• Explanation  of flexibility at the cellular level
• Different philosophies and methodologies related to flexibility and mobility.
• Pinpointing a few of the flexibility problems we have as CrossFitters, and instruct a few specific stretches
• Discussion about when, how, and what to stretch in relation to your WOD

Please respond to the comments section or email admin@crossfitzone.ca to register for the seminar.

Today’s Workout

Buy-in: Snatch Tech – the Snatch Balance 6 sets of 5 reps, with light-moderate weight

• focus on accurate foot placement and confident arms

WOD:  “Felix”

This is another partner workout – this time involving some fun rowing!  Team up with anyone (mix Zones ideally) and give this one a shot.

Team theme name is – Felines

For time, each partner will row the following distances:

• 1000, 750, 500, 250m
• total time for your team to complete the wod is your score

Zone 2 – scale to 800, 600, 400, 200 for smaller and lighter people

Zone 1 – scale as needed

Cash-Out: Move all major joints through as full (dynamic) range of motion as possible – this should be done every day twice a day for proper joint health and mobility!  Take it from me – I’m super flexible (Turts)