Bring a Friend Night – Wednesday

CrossFit Zone is hosting a “Bring a Friend Night” on Wednesday, February 17th at 6:30pm.  This is a chance for you to bring your friends and challenge them to a CrossFit workout.  This is open to everyone, not just members!    Please arrive at the gym at 6:15pm to sign in.  There is limited space available, so please email admin@crossfitzone.ca to save your spot!

Special Notes:

• Please dress in layers, the gym can be a little cold before you are warmed up
• Bring a water bottle
• Please eat a minimum of 5 hours before, and no sooner than 2 hours prior to workout
• Please use street parking only
• Click this link for directions to the gym

Today’s Workout:

Buy In – Deadlift technique for those unfamiliar with it.  Otherwise:  3x 6 goblet squats, 6 pistols (3/leg), 6 pushups

WOD – Bullpup

3 part WOD:

• 5×3 Deadlifts, work up to around 3rep max, record top weight
• 5×3 Bench Press, work up to around 3rep max, record top weight

REST 10 min

• 6 minutes for as many REPS as possible of:
• 10 pullups (ctb standard for male, females if you get ctb it counts as two reps)
• 10 burpees
• You must do sets of 10 and 10, as in a regular couplet

SCORING:  add 3rm from bench press to 3rm from deadlift to total reps achieved in the couplet.

Zone 3:  sub regular pullups for men

Zone 2: assisted pullups

Zone 1: if unfamiliar with deadlifts or bench press, perform 3 sets of 8 of each with light weights.  Scale pullups as needed

Cash Out – FTL stretches

Running WOD

Rest or very easy recovery run (5K to 8K)

Please post in the comments when and where you are doing your run if you would like people to join you!

100 Day Burpee Challenge:

Burpees today: 77

Buy-in: 3003