Close

Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

Who gets the Zone Cup?

Photo credit – HyperFit USA

Results are in!  It was soooooo close,  the average increase is a difference between .4 of a second.  This was such a great challenge of physical and mental strength.  It is great to see some new names come out from this month.  Looks like the Zone Cup is staying where it is in the Westshore!

Most Improved Female – a tie between Brittany and Lindsay by 25 seconds
Best Time Female – Gabrielle 7:58
Most Improved Male – May by 60 seconds
Best Time Male – Sean Bruce 6:47
Average Improvement – 15.3 seconds

Most Improved Female – Stephanie by 9 seconds
Best Time Female – Stephanie 8:14
Most Improved Male – Troy by 31 seconds
Best Time Male – Lionel 7:05
Average Improvement – 15.7 seconds

Congratulations to everyone that took part in the 2km row challenge.

I have been analyzing the results for a few months now and it has been very interesting that  30% of the gyms take part in the skill of the month challenge and only 15% of the membership retests their results at the end of the month.

Our question to all the members is,  why do you not take part of the skill of the month challenge and if you do, why do you not retest?

  • Is it because you were away at the beginning or the end of the month?
  • Is it because there was not enough time available to test and retest?
  • Is it because you do not enjoy the challenge?

Please share your comments so we can make sure that we get a larger percentage of involvement from both locations…

Pembroke location Saturday, September 14th class update:
9am class cancelled
10am class moved offsite to Central School

If you have any questions, please email sean@crossfitzone.ca

 

 

Workout of the Day

WARM-UP

4 Rounds

:15  Plank

:15  Back Extension

:15  Side Plank

:15  Side Plank

then

3 Rounds

10 KB Swings

10 Goblet Squats

10 Box Jumps

10 Single Leg Dead Lifts

 

W. O. D.

20 min AMRAP

1 Deadlift

1 Clean

1 Front Squat

1 Jerk

RX:   #225/135
Zone 5: #205/115
Zone 4: #185/95
Zone 3: #165/75
Zone 2:  #145/55
Zone 1: Scale as needed

 

EXTRA-CREDIT

EMOM

10 Wallball/1 Rope Climb

RX:  #30/20

 

CASH – OUT

Wipe your chalk marks off the floor

Roll out.

  1. Marie-Ève09-13-13

    Awesome Gabrielle!!!

  2. Kyle09-13-13

    Li just forget.

Leave a Reply