Christmas party is in one week! Please make sure to get your ticket by Tuesday, December 11th so we know how much food to make. If you are unsure if you are able to make it, you can get a ticket after Tuesday. You can get your ticket at the gym by cash, cheque or debit. Tickets are $20 and that will get you a fun filled evening of drinks, food and dancing! We are in the process of securing a DJ for the night 😉
Would you like to be a part of the set up crew? It would be greatly appreciated!!! If so, contact Sandy (admin@crossfitzone.ca) if you have any questions. We will be decorating the gym, and setting up the tables on Saturday, December 15th starting at 1:00pm. Thanks in advance.
Today’s Workout:
Buy In – Coach led dynamic warmup (max 10 min)
WOD – “Seven – Fifty”
In teams of four complete for time:
100 thrusters (55/75)
125 push press (55/75)
150 back squat (75/95)
175 deadlifts (95/135)
200 box jumps
The bar cannot touch the ground except for deadlifts and box jumps. If it does each team member has to complete 5 burpees. So that means there is one bar per team. If you need to change the weight, it will be done while someone is holding the weights.
You may break up the reps as needed amongst the team
Zone 2 – scale bar weight as needed
Zone 1 – scale as needed
Cash Out – Death by HSPU, choose a challenging depth if you are not at RX. EMOTM you will complete a HSPU and add a rep each minute.
