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Holiday Hours

CrossFit Victoria BC- Grand Opening Fran WOD

Victoria Day Long Weekend Hours:

Friday May 15th – classes run as usual

Saturday May 16th – 10:00am

Sunday May 17th – closed

Monday May 18th – 10:00am class (evening and lunch time classes cancelled)

Check out the video from the 2008 CrossFit Games of what today’s WOD is….

Today’s Workout:

5 Rounds:

  • 5 Deadlifts (guys – 225lbs, Girls – 155lbs)
  • 10 Burpees

Weekend Workouts

CrossFit Zone family workout
CrossFit Zone family workout in the park!

Just a reminder that the CrossFit Zone Team will be off to Huntington Beach for the Easter long weekend for the Level 1 CrossFit Certification seminar. Here are workouts that you can do at home or at the park. If you are wanting to workout at the Gorge Park than please reply to this post to let the other athletes you will be there at 10am.

21-15-9 reps

  • push ups
  • jump squats
  • situps

3 Rounds for time:

  • 100M sprint
  • 100M walking lunges
  • 100M jumping burpees (on the jump up, do a long jump to get distance)

5k run

3 rounds for time:

  • 400M run forwards
  • 200M run backwards
  • 25 Situps
  • 25 Back extensions

Have a great Easter Weekend! See eveyone on Tuesday April 14th!

The Bunny Is Coming!

CrossFit Zone easter hours

The bunny’s butt hurts maybe it is from too many thrusters!

Over the Easter long weekend (Friday April 10th – Monday April 13th) The CrossFit Zone team is headed down to California for a Level 1 CrossFit Certification seminar. Unfortunately the gym will be closed. I encourage you to still get a few workouts in while we are away to counter balance all the “sugar free” chocolate you will be eating!

If you are interested in working out, please go to the old CrossFit Zone location at the Gorge (map), athletes will be meeting there Friday through Monday at 10:00am.  If you are interested Sean is getting a group of people together to go for a run up Mount Doug, start time 10:00am.

Please respond to the comments if you are interested in attending. I will post workouts on  Thursday night to do all four days.

How to Have a Healthy Easter

by Shannon Jones

If you’re a typical human, you probably love chocolate, and the risk of indulging a little too much at Easter is always a possibility!   But, help is at hand! With some careful planning, you can be sure this Easter holiday will be a healthy, happy time without the added stress of piling on a few pounds.

#1 Choose smaller chocolate eggs

A 100g milk chocolate Easter egg contains over 500 calories. So, if you must have chocolate, instead go for small, individually wrapped eggs. Even better, if you can, go for dark chocolate eggs, which have the benefit of offering healthy antioxidants, as well as being lower in sugar, and having fewer calories. The added bonus is that you will also be satisfied with eating less!

#2 Go for a healthy Easter menu

If you’re in charge of cooking this year here are a few healthier options for your Easter dinner:

  • Serve lean meats and fish, such as roast chicken, beef, salmon, or trout.
  • Go for healthier cooking options such as grilling, poaching, or baking.
  • Go for brown rice instead of white, accompanied with lots of veggies for extra colour and nutrition.
  • Make a delicious salad of leafy greens and crisp veggies with homemade vinaigrette
  • For nibbles before dinner, set out dried fruits, unsalted nuts, and fresh fruit.

#3 Allow for the extra calories

The secret to enjoying a little chocolate over the Easter holidays is to make sure you eat carefully at other times.If you feel you’ve indulged a little too much, try to cut back on your meal portion sizes and snacking for a few days to get the calorie balance right.  Remember, a little bit of what you fancy does you good!! So, have a smaller portion of chocolate and don’t allow yourself to feel guilty about it.

#4 Add a spring to your step!

Even though CrossFit Zone has changed their hours over Easter, take advantage of the gorgeous spring weather and keep on top of your fitness! Over the holiday, try running outside, or even going for brisk walks in the increasingly longer evenings.  Get out there with your family and friends, and get active!

Have a great Easter, everyone!

Today’s Workout:


21-15-9 reps for time:

  • Barbell thrusters (65lb/95lbs)
  • Pullups (chin to the bar)

New class Format

So I have changed up the class format, please show up to class 10 – 15 minutes early to do your pre-warmup. You can do what ever warmup that you want; CrossFit warmup, Burgner Warmup, skipping, running etc.  Exactly on the hour I will be taking you through a fun warmup that will take between 10 – 15 minutes followed by a skills lesson and a WOD.

Make sure to be on time so you can be warmed up before the class starts. This will allow us more time for CrossFit fun!

Passed out after a CrossFit Zone WOD
Tara after a badass WOD

Today’s Workout:

1 mile run

21-15-9-6-3 Reps

  • Kettlebell Swings
  • Pullups
1 mile run