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Christmas Par-tay!

Greg, Nicci, Edgar, Bonnie, Kandas & Kingsley lookin’ sharp at last years party!

Hey Zoners!

Consider yourselves cordially invited to our 3rd annual CrossFit Zone Christmas party!

Just a reminder that we will be holding this fun event on the evening of December 10th at our new Zone location.  In addition to some special surprises and activities, the party will include beer, wine, appetizers, and a cab voucher for a safe ride home.  If you’re game to embrace the festive spirit of the season, plan to dress in your holiday best! Tickets for the party are on sale now for $20 each (cash or cheque only).  If you want to buy a couple for you and a loved one, ask a Coach or inquire in the office.

Please put this evening in your calendars and plan to join us for a night of fun, reliving memories and achievements, dancing, laughing and making merry!

We’re looking forward to it, and so should you! 🙂

 

Today’s Workout:

Buy In – Make sure to warmup before class! Add in any of those amazing MWOD`s that have helped you get into a better squat, deadlift or scarecrow (for the clean) for the lifts

WOD –  “CrossFit Football Total”

  • Power Clean 1 Rep
  • Back Squat 1 Rep
  • Bench Press 1 Rep
  • Deadlift 1 Rep

*Perform a single max effort for the lifts listed above.

*After warm-ups, 3 attempts are allowed.

*Total must be done in the specified order.

*Combine all 4 lifts to create CF Football Total

Zone 2 – work on technique with a light to moderate weight for 3 x 5 reps of each exercise

Zone 1 – scale movements as needed

After the workout choose one of the following:

  • Max situps in 2 minutes
  • 3 x 10 hollow rocks and arch rocks
  • 30 toes to bar

Cash Out – MWOD #11 -Improving the split jerk, Extension with Internal Rotation, and Thoracic Mob

Test: Split jerk landing. Torso straight up and down stacked neatly under an anchored ribcage?
Mob: 1) Spend 3 minutes exploring each hip. Can you hold relax there? Use that PNF!
2) 4 min working on arm flexion (overhead) and thoracic (rib cage region of spine)
extension on the balls.
Retest: Split jerk. Bonus: Does your kipping pullup feel better too?
[yframe url=’http://www.youtube.com/watch?v=Rcauv7ePD_0&feature=player_embedded’]

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