Bring a friend night!

CrossFit Victoria BC - Bring a Friend night
Bring a friend, but not Erkel please!

CrossFit Zone is hosting our first “Bring a Friend Night” on Wednesday, January 6th 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!  We will be holding a free class 4 times this month held every Wednesday.  Please arrive at the gym at 6:15pm to sign in.  There is limited space available, so please email 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 – Kettlebell Goblet Squats – 3 x 10 with a brief pause at the bottom to nail down your squat form and loosen up the joints! see video

WOD – “2 Scoops”

This is a 2-part wod, both parts count towards your score for the day.

Part 1:  4×6 Back squats – add weight each set until you hit your best weight for 6 reps
Part 2:  2 minutes at the following stations to accumulate as many total reps as possible:

  • Wallball (20/14)
  • Situps
  • Pushups
  • Double unders
  • Knees to elbows
  • Box Jumps (24/20)

Add weight from squats to total reps in the metcon to get your score.

Zone 3:  Scale to 14/10lb wallballs and KTE as needed

Zone 2: Scale double unders to single skips

Zone 1:  Scale box jumps to step ups, 1-2minutes at each station

Cash Out – Stretch

_ _ _ _

100 Day Burpee Challenge:

Burpees today: 36

Buy-in: 696


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