CrossFit Zone class info

Few coaches notes for this workout: Scale up option of 70/53* if KB swings are a movement you excel at or if you think you will do the Rx weight unbroken. If KB swings are a struggle for you, pick up KB as soon as you get in from the run and get a set […]

Just a reminder everyone, our holiday schedule will be in affect this coming Monday BC Day. Saturday, July 30th 9:30 am Sunday, July 31st (HP) 9:30 am Monday, August 1st  9:30 am ONLY  

No more open gym on Monday mornings at 6am. Come join Coach Barry for a class! This week our primary lift, the back squat will be on Tuesday and Saturday! We will be doing 6 sets of 3 reps at 85-95% Tuesday and 8 sets of 1 at 90-95% on Saturday. For the most gainz,

Few tips for todays wod: Try to pace the first run so that you can come right in and start on the squats.  You probably don’t want to go for unbroken wall balls on this one as the second set of squats is going to be a killer. Try to use a good wrist flick

Here is some exciting news!!! Coach Barry will be taking on the Monday 6:00 am Class starting July 25th.  We thank Coach Barry for making this commitment and ‘thank you’ to our members for your patience during this time of transition.

Adam is coaching his first class solo today (Tuesday) 6:00 am.  Come on down give him a big first class.  Don’t leave him alone at the Zone!! If you miss this one he will also be coaching Tuesday 12:15,  Thursday 9:30 and 12:15. PS. IT’S  HIS BIRTHDAY TODAY

This was a great week… So many PR’s on snatches and clean and jerks! Way to go 🙂 One week into the new programming and I am very excited to see all the PR’s to come in the future by everyone! Keep up the hard work. What does everyone think? I would love to hear

Thankfully you don’t have to carry your team mates! We have a fun 30 minute team workout today for you! We are playing around with some new movements to add a new challenge and excitement 🙂   Coaching Tips: Workinh in a group of 3, team up with people who have similar run times as

Lighter workday today so lots of prep time to work on those toes to bar.  Coaches, work with your class on lat engagement and pushing the bar down to help dial in those linked movements. The push presses are a light weight so make sure you don’t just turn them into shoulder presses. Slow down and

With the new programming there is a Scaling Guide to help you decide which zone to choose for the workout and course correct along the way if you scaled up or down too much. We include the scaling guide to show the intent/intensity of the workout with rounds or time for completion. While in the workout, if you scale too