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Workout  // Posts tagged as "Workout"

13 Aug Posted by in Graduates | Comments

Please Welcome Shawn

After years of more traditional weight training, Shawn needed a change of pace and decided to check out CFZ. He’s a firefighter for the City of Nanaimo and a big strong guy, but after getting his butt kicked by a couple CrossFit workouts, he is more motivated than ever to pursue higher levels of functional […]


6 rds of fun!

So the key for today is pacing. This is a longer WOD and will give you a great opportunity to work on strategy. Don’t go all out in the first 2 rounds and suffer for the rest. 200m isn’t far but if you full on sprint you’ll gas out quickly (don’t shuffle jog either 😉 […]


19 Nov Posted by in Helpful Tips | Comments

Heavy weights and the importance of that warm up

Photo credit – Oscar Bravo Upping those weights on the front squats today, that means one big thing…..get in a good warm up!  I’m talking range of motion drills, heart rate up and blood flowing through those legs.  You simply can’t lift big weights with only a couple of warm up sets!  So if you […]


What is happening on Saturday?

This Saturday, Susan and CrossFit Zone have paired up to get people active in the community.  We are traveling around high traffic areas in Victoria Flash Mobbing fitness! I would love to see a great turnout of our community to support this initiative. There is a sign up sheet by the sign in computer.  If […]


Partner Saturday

Don’t despair, we’re back on the partner workouts. Should be a fun one today, especially with only the one class on Saturday. Don’t forget your rope!