Are You Up For The UrbaCity Challenge?

CrossFit Zone is proud to be a participating challenge station sponsor for the upcoming Urba City Challenge on June 10th from 10:00 a.m. to 2:00 p.m.!  Check out this great event:


Ur-ba-City (n) Extreme pride in your city. Be extreme yourself. Take the team challenge that puts your mind and body to the test through downtown Victoria. In June, Victorians will have an opportunity to test their problem-solving, teamwork, and fitness while having an amazing time during the Victoria UrbaCity Challenge. Families are encouraged to participate. All levels of fitness can take part.

Race Basics

There will be teams of two competing using directional clues and numerous challenge stations throughout downtown Victoria. The team with the maximum points within the time limit will be the winner! Teams will have four hours to complete as many challenges and checkpoints within the time limit. Teams will gain points from navigation and from accomplishing the challenges. Checkpoints can be visited in any order. At some checkpoints there will be challenges. By accomplishing a challenge a team can earn valuable bonus points. They can do the challenge or decide to skip it and save precious time – the decision will be the teams!

This year we will have three different race categories: Brawn Zone, Brain Zone, Ultra Racer Zone. The Brawn Zone will focus on more physical challenges, the Brain Zone the more mental challenges, and the Ultra Racer Zone will be for those who feel they are super fit and want to run hard for the full race. All races will have some brain and brawn components! Registration will be limited in each category so register early to guarantee a spot in your race of choice.

The goal of the event is threefold – put on a great event for participants and their supporters; give downtown businesses the opportunity to be actively engaged in the event; and finally, to raise money for The Prostate Centre and make it fun for the whole family.

This is a family event and youth are very welcome. Participants must be 13 years of age or older to participate. If you are 13 or older, and haven’t turned 19, you must compete with a parent or legal guardian.

Want to get a sense of what the Urbacity Challenge is? Check out their video.

Interested in joining in the fun?  Check out the website for more info or go to FaceBook or follow @urbacity on Twitter.

Today’s Workout

Buy In – Retest your max strict pullups, THEN: Widow Makers!

WOD – “Death by Box Jump / KB swing”

EMOTM (Every Minute On The Minute) complete:

  • 1 box jump (20/24″)
  • 1 KB swing (35/55lbs)

Each minute add 1 more rep of each exercise

Zone 2 – scale KB to 20/35lbs
Zone 1 – scale box height as needed
GP – increase box height to 24/30″, increase KB to 55/70lbs

Cash Out – MWOD


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