Hello all,
Just wanted to take a quick minute to show appreciation for our awesome coaches in the Zone. These great people are the backbone of our community. Their tireless work in running classes, signing up members, answering questions, cleaning up around the gym, and helping members in every way possible is the reason we can provide such a great experience for our members.
They don’t do it for the money…. trust me 😉
They do it for the love of CrossFit, for the love of our community, and for the love of seeing each and every one of you achieve fitness levels beyond what you thought possible. For that, we are all greatly indebted to them.
If you get the chance today or any day to say thanks to our coaches, give them a high five or a hug, do it… and I’m sure they will appreciate the gesture.
Thanks coaches.
Cam and Dee
Today’s Workout
Buy-in: 3 rounds of – 10 ohs (bar), 10 ring rows, 5 vertical jumps from full squat (not measured – just jump high)
WOD: Test Day 3
This series helps provide you (and us!) with a baseline measure of various fitness qualities. As we do with all of our workouts, we can track improvements over time to see how our programming is working. Keeping the movements simple and individual (like today) helps get even more objective info on each member’s status and performance. Good luck and work hard!
Test 1 – Back Squat 5 x 1
- Work up over 5 sets to a max single repetition at or above your prior 1RM
- If unfamiliar with this movement, work technique with 5 sets of 8 repetitions
- 2 spotters minimum per bar – on both ends to help if needed
Test 2 – Shoulder Press 5 x 1
- Work up over 5 sets to a max single rep
Test 3 – Max rep pullups
- 1 attempt – must be judged by another member or coach
- if you use bands assistance, use the one you normally use in WODs
Test 4 – Max Wallballs in 2 min
- 1 attempt – ball MUST hit dot and be caught every rep for it to count
score each item separately in myfrantime.com!
Cash-out: if time, foam roll quads, hamstrings, glutes, calves
