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Team series workouts released

26 Aug Posted by in CrossFit Games | 1 comment

There will be time for dancing between workouts!

First two team series workouts have been released. We will be doing at least 2 workouts this coming Sunday as part of our own competition. There are scaled and RX levels and so far it seems to be mirroring open workouts fairly closely. Remember to get your team of 4 together. This is going to be a lot of fun and a great way to challenge ourselves in a supportive environment!

If you would like to take part, but don’t have a team, put your name on the registration clip board and we will find a team for you.


Who: First time competitor or Seasoned vet. Everyone welcome!

What:  Crossfit Zone will host the Team Series as an in-house competition cumulating with a Zone Games event.

Where: 708 Pembroke St, CrossFit Zone box

 When: Aug 31st, Sept 21stand Oct 12th.  Each day will be comprised of 2-3 events starting at 9:30 in the morning and ending in the afternoon.  The final day will also be combined in with a Zone Games, more details to follow

How to Participate:  The team series is made up of teams of 4; 2 men and 2 women. There will be 2 categories, scaled and RX.  You must select your team and declare your category prior to the first event.  You don’t have to do every event but you will miss out on points if you don’t participate.

Registration at Front desk.  More details?  Talk to Sean

Workout of the Day

Run: 400M
Prone to sprint :15 for 16 intervals

“Prison Rules”
Power Snatch
Power Clean & Jerk

E15 x 3 reps x 16 intervals
1:00 rest between sets

RX – choose a load heavier than last time
Zone 3- 50% of 1RM
Zone 2 – 40% of 1RM
Zone 1 – scale to 2 reps, technique focus

EXTRA CREDIT – after class
Box Jump: 5 24″/30″ OTM for 12 min

Banded overhead distraction – 2 min per side
Hip flexor stretch – 2 min per side

  1. meg08-26-14

    Best pics ever!!

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