CF Zone Games 7 Results

Congratulations to everyone who competed on Sunday in Zone Games 7.  Special thanks to all those who volunteered to help run the show, Scott for being the head judge, Stephanie for recording the scores, Sandy for making the delicious food, Wendy for all the great photos,  AJ and Sean for helping me make the WODs, our sponsors Westshore Front Runners and QEnergy and all those that came out to cheer everyone on. Sorry if I missed thanking anyone…

It was a great day with 4 workouts for the rx teams and 3 workouts for the scaled teams.  The workouts were:

Workout 1:

  • As a team complete 90 Russian KB swings
  • Then Gauntlet style through: 400M row, 25 power cleans, 15 thrusters, 10 hand release pushups, 5 burpee pullups

Workout 2:

  • Team Widow Maker (20 rep back squat each)
  • Only RX teams

Workout 3:

  • 100 Snatches
  • EMOTM complete 5 burpees

Workout 4:

  • AMRAP in 18 minutes: 50 Medball clean and presses, 400M medball run, 50 wallballs, 400M medball run
  • Clean and press reps could only be accumulated while one team member was holding at the top of a pullup bar
  • Wall ball reps could only be accumulated while one team member was holding the top of a deadlift.


Scaled Category:

  • 1st place: Megan, Kelly, and Billie Jane
  • 2nd place: Lisa, Susan and Kerry
  • 3rd place: Nicola, Duncan and Craig

RX category:

  • 1st place: Nicci, Barry and Mike
  • 2nd place: Marie-Eve, Sam and Kirk
  • 3rd place: Murphy, Jon and Sean

There was an epic 2nd place tie breaker workout of tire flips, sledge hammer hits and 30 inch box jumps!

Check out the photo to see how each team ranked:








We would love to hear from you and your thoughts of the competition.  If you would like to write up a post to share on the website, please send it to with a photo you would like included.  If not, please share your experience in the comments section.

Open Gym:

  • 8:00am – 9:00am
  • 10:30am – 12:00pm

Important announcement: Just a reminder that there is a Level 1 class at 5:30pm (downtown) tonight.  This class is meant for beginner athletes or those athletes that looking on freshening up on their skills.  There will be significant time emphasized on technique, not intensity in workouts.  Lately there have been more intermediate and advanced athletes attending the class than beginner athletes.  Please come to an earlier or later class that day so that we can leave the space for those that really need it.  This class is promoted to new members as a beginners class for technique as well as a non intimidating class with no advanced athletes.  Thanks for your understanding!

CF GAMES OPEN REGISTRATION starts today!  I will post on Facebook as soon as our team is registered.

Today’s Workout:

Buy In – Mobility warmup

Snatch balance technique (Overhead squat for level 1) 3-3-3-3-3  – 15 minutes

Working up in weight as long as you still can get under the bar fast!

WOD – AMRAP in 14 minutes

7 Box Jump 20/24″
7 DB Push Press  (20/35)
7 Toes to bar

Zone 2 – Scale PP as needed, scale TTB to hanging leg raise
Zone 1 – scale as needed

Cash Out – Roll and stretch out your calves


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