Helpful Tips

Today`s workout is meant to be a fast paced workout, so choose light weights for the exercises.  To build up the musclular endurance, try to string as many reps together as possible with minimal rest in between sets.  When you need to take a rest, take a look at the clock and keep your rest […]

hey Zoners! This week we will be focusing on less volume of training in the class time and spending more time at the end of class mobilizing.  Flexibility is one of the general physical skills that we focus on in CrossFit, so it is just as important as doing the strength component as well as

Dear Zone Family, I would like to introduce you to Five Frans if you have not met them in the past 😉 They are not the nicest ladies when compared to other CrossFit Ladies. This is a fun little workout to push your metabolic conditioning, recovery and mental strength.  The weights are light, the movements

The Open workout 11.3, is much like the benchmark workout Grace, except the weight is heavier and you must do a squat clean 🙂 This workout is a quick sprint. With the intensity of the workout, choose a weight that you are able to maintain your technique in both the movements.  There is no point

Today is the last opportunity to test your Widowmaker set for the skill of the month.  Please make sure to write your score on the skill of the month sheet so I can tally up the results for the team.  If you are doing your widowmaker set today, you may not want to do a

Does this workout look familiar?  It includes the same movements as the workout we did on January 9th, but with higher repetitions.  Please look back in your training journal to see your notes on how you felt in and after the workout with that rep scheme and what your time was.  If the rep scheme

This ones for you Greg, hope you can make it 🙂 When was the last time you did Nate?  Who’s excited to work on those muscle ups?  Think about the last time you did the workout, did you do assisted muscle ups or variation of a transition exercise?  This time let’s get as many people

Bring your lungs today because this one will be a burner.  It looks easy on paper, but I am guessing that it will get the blood pumping and the lactic acid burning.  We have an extended metcon based warmup to get you ready to push hard on the WOD.  Please focus on maintaining a hollow

Today’s workout involves a very heavy snatch, so we want to make sure that you get your body prepped for the movement.  Take a look at the video from K-Star for some ideas on how to mobilize in the warmup.  We are starting off with power snatch as the strength component to find a true

… because it is going to be a SQUAT intensive month.  I remember when I first competed in the CrossFit North Van Oly competition in 2011 (I believe), I ran into this high-school Olympic lifting coach named Dieter, and he asked me how many days a week I squatted.  I answered, and he told me