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If you’re on the hunt for some new PR’s, you better GET TRACKING!

Progress doesn’t happen by accident: if you have goals, you need to know what they are and how to get to them. Tracking your results is the best way to do it. Write down more than just your WOD times: record your weights, reps, rest times, how you felt, how you slept – every bit of data helps. And do it consistently: writing down a workout here and a workout there on a scrap of paper does not a complete record make.

If you’re an app person, there’s TONS of options. Here at CrossFit Zone, we post our workouts on Beyond the Whiteboard. You can track, chart, and get LIGHTNING BOLTS for PRs! If you’re a little bit more olde tyme, grab a notebook and journal your workouts. It works, I promise!

Workout of the Day


7min AMRAP:
3 DL/3 HCL/3 FS/3 PP/3 SJ/3 BS


DL 5×5 E3M


For time:
-800m run
-30 power clean & jerks

RX: 105/155
Zone 3: 95/135
Zone 2: 65/115
Zone 1 – scale as needed


Band hip flexor stretch – 2min/side

Calf stretch – 2 min/side

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