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Safety first

27 Sep Posted by in Misc. Info | Comments

There is an emergency first aid kit in the office that everyone needs to be aware of. It is in the office on the wall behind the Dumbbells. Please familiarize yourself with the location the next time you are in the gym. This is an emergency first aid kit, so for any non emergency injuries, please use the first aid supplies in the gym on the red shelf in the baskets.

CrossFit Zone Team

Workout of the Day

Context: Mental Toughness
Mobility: Shoulder
Skill Practice Warm Up: Each minute on the minute (EMOTM) for 5 minutes, perform 20s of kipping pull ups or kip swings (or another appropriate kipping progression)
Strength: 5×3 Push Press – 4 of 14 (same weight across, approximately 70-80% of max)
Super Set: 5×4 Dumbbell Split Squat (scale to the same challenge)
Metabolic Conditioning: “Carjacked“
For time.

12 shoulder presses

400m run

12 push presses (same)

200m run

12 push jerks [or shoulder to overhead anyhow] (same weight)

100m run

RX – 65/95
Zone 3 – 35/65
Zone 2 – 25/35
Zone 1 – scale as needed
Scaling Guide: 3:30 – 7 minutes (scale up the barbell weight to 75/115 if needed)

Optional ‘Cash Out’: 12 dumbbell thrusters, 40 double unders, 3 rounds

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