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Focused Flexibility Classes With Coach Garrett

We all know strength is sexy and flexibility training is… uncomfortable, but being more bendy will improve your performance. Whether you’re competing in the CrossFit open, or just shaking your booty at the pub on 90’s night, we could all use a little extra range of motion.

From beginners, to experienced athletes, all are welcome!

Each class will begin with a fun general warm-up and move on to targeted mobility work to help you assess and improve your range of motion for greater ease and freedom of movement.

Although it is not necessary to attend each week in order, the Focused Flexibility program will be based on a cycling 8 week schedule, starting and finishing with personalized assessments to help you determine your top mobility priorities. For best results, come every week and do your homework!

Mondays at 10:45am starting March 6, 2017
Tuesday at 7:15pm starting March 7, 2017

Strength and Fitness Zone
708 Pembroke St.
Victoria, BC

How much moola?
First class is free for SFZ members ($5 for non-members)
Subsequent classes will be $10 for SFZ members ($15 for non-members)

Happy Halloween

Happy Halloween! Things are getting spooky in the Zone with a costume workout. Dress up and let’s have a fun workout.

We are switching to a new way of coaching called by the numbers. You may have seen the “by the numbers movement hierarchy” poster in the gym. If not, please take a look next time you are in and familiarize yourself with the base of every movement pattern and the progressions to move to mastery.


You will also notice a change in how our coaches teach the movements as we switch over to  the MadLab Movement System (MMS).

The MMS begins by breaking down each movement into individual positions, which are assigned a number.

Emphasis is placed on the aesthetic quality of each individual position. Teaching position-to-position offers many advantages over the way we’ve traditionally taught movements.

This teaching method tackles movements in order of Hierarchy so you can see how more complex movements depend on simpler ones and inherit their positions. The air squat, back squat, front squat, and overhead squat, for example, all share the same 3 basic positions. All that changes is the addition of load, where it’s borne, and increasing demand on the athlete’s balance and flexibility. Same goes for the push-up, the clean, etc.

Any questions about the system, ask Coach Dee!

Workshop shout out

Shout out to coach Garrett for the great Workshop.  We are working out the details of a class and need your input for time and days.  If you haven’t already, let coach Garrettt know the days and times that you would be available to take the class so that we can make choices that work for you. We hope to have everything organized and running by October. Thank you to those who made donations of schools supplies.