CrossFit Zone class info

Please remember Monday is only 9:30 and 4:45pm classes.

With the open over our regular Thursday night gymnastics get back into it’s normal mode.  If you noticed during the open (or anytime) that you struggled with certain bodyweight/technical movements maybe this is a great time to start working on those limitations! Each class is adapted to those that attend so there is no minimum

Have you tried Coach Garrett’s focused flexibility class? Next one is Tuesday at 7:15pm. First class is free!!!! Come and cjeck it out today.

We have talked about By the Numbers, and you have heard some of a the coaches using By the Numbers in class. You have also maybe seen the text book in the gym. By the Numbers is a system for instructing Multi-Modal movement that emphasizes progression at every level. It builds exercises pose- by- pose,

Please remember there is only one class today at 9:30 am Enjoy your day with your family <3  

Next Monday is Family Day! We will be having a 9:30am class ONLY. Take advantage of the holiday and spend time with your family.   ******************************************* SNOW UPDATE Please check the website before coming in to class. It is supposed to snow all night and morning again.   *******************************************

Coaching tips: Use a hook grip on the dumbbell power cleans if you can. Do not let them swing out away from you and do some weird ‘curl’. When you go to transition to the overhead squat, gently set down the other dumbbell (don’t drop it from the shoulder)! Switch arms as desired for the

This is a long one! Pace the first couple rounds accordingly (do not sprint). Take your time on the wall balls and burpees so that you can get through the dumbbell snatches and the OHS at a good pace. Take care not to sprint to the finish on the first 4 rounds of the row

Few tips to help you through todays work.  For the pause power clean, really make sure your lats are activated and you are strong through the back. We don’t want to lose that strong start position while in the pause and end up just hanging out waiting for it to end.  For the wod, feel free