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Welcome Haven!

08 Feb Posted by in Graduates | Comments

Haven recently relocated to Victoria from Ontario and is pursuing her masters degree in physical geography. She has a background in competitive volleyball, is an avid Ashtanga yoga practitioner and is trying to spend as much time as she can hiking and rock climbing. She’s stoked to join the CrossFit Zone family and I couldn’t be happier to have her on board. Welcome Haven!




Please check the website before coming in for any cancellationS

All evening classes will be cancelled. There will be open gym from 4:30pm – 7pm with Coach Gord if you can get in safely.


Workout of the Day

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: fun game

Metabolic Conditioning: “Donkeystrength”

For time – 4 rounds

5 Overhead Squat
10 Power clean and jerk (same)
15 abmat sit-up
15 lateral burpee-over-bar
1 min rest

Performance: 75/115lbs
Athletic: 55/75lbs
Health: 35/55lbs

Scaling Guide: 12 – 20 minutes, about 4:30 per round including the rest.

Scale Up: 85/135lb barbell.

Compare to: October 6, 2016

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