Christmas Holiday Hours

Just as you will likely be taking some time to recuperate, rest, relax, and enjoy family this Christmas season, so will the CrossFit Zone Team. We wanted to try to stay open as many hours as possible, but the majority of the Coaches are out of town sharing Christmas with their families. If you are unable to make these hours at the gym, please contact Admin for other arrangements.

Please make a note in your calendar of the following Holiday gym hours:

Christmas Hours

Dec. 24th to Dec. 27thCLOSED
Tuesday, Dec. 27th – 7am, 9:30am, & 5:30pm Classes Only
Wednesday, Dec. 28th – 9:30am, 12:15pm, & 5:30pm Classes Only
Thursday, Dec. 29th – 7am, 9:30am, & 5:30pm Classes Only
Friday, Dec. 30th – 9:30am, 12:15pm, & 5:30pm Classes Only
Dec. 31st to Jan. 1stCLOSED
Monday, Jan. 2nd: 9:30a.m. & 5:30 p.m. classes only

Dec. 28th to Jan. 2ndCrossFit Kids Zone: CLOSED

If any of you out there are planning on being away during December or early January, don’t forget to email Admin with the dates of your absence so we can adjust your membership accordingly!

Thanks 🙂


We will be holding the Holiday Throwdown workouts on Saturday, December 17th at 2pm.  Come down and partake even if you are not registered or come and cheer on your friends.

Today’s Workout:

Buy In – 5 Rounds of:  3 clean shrugs, 3 clean pulls, 3 hang power cleans, 3 front squats

  • Increase weight each set, working up to wod weight and higher

Part 2 – Warmup muscle ups with 3 rounds of 5 inchworms, 5 dips, 5 false grip ring rows

WOD – “Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
95/135 pound Hang power cleans, 10 reps

* This should not be a long workout, so coaches make sure that athletes scale appropriately with resp, exercises and weight.

* Shoot to be finished the workout in 15 minutes

Zone 5: Scale muscle ups with a rubber band

Zone 4: sub muscle ups to 7 chest to bar pullups, 7 ring dips

Zone 3: scaled weight to 75/105, 14 pullups, 14 pushups (7 assisted ring dips)

Zone 2: scaled weights to 55/75, 14 pullups, 14 pushups

Zone 1: 30 squats, 14 assisted pullups, 14 pushup, scale clean as needed

Cash Out – MWOD #30

Test: How does your back feel after a heavy extension biased work out (like heavy snatches) or Michael.
Mwod: Accumulate 10 minutes in an “ass to grass” squat. Let your back relax.
Retest: How’s the bottom of your active squat? Do your heel cords feel better? How about your back?

[yframe url=’’]


More Posts

Summer Indulgence

Fresh local Strawberries are now available. These delicious little berries are rich in polyphenols which are known for their antioxidant, anti-inflammatory, and anti-aging benefits. Here

It’s a Fight Gone, Whatt?

Good… I hope! Wod tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box