CrossFit Zone will have a booth set up at the “Total Health Show” on Saturday, January 22nd. We will be also running a demo workout for anyone that would like to try it out.
We would love for you to come out and support your Zone family and do the demo workout. Come show everyone how awesomely fit you are! The demo will be starting at 10:45am. If you are interested in coming down, please meet us at our both at 10:30am, so we can organize the group.
The Health Show is $10 per ticket, with that price you receive:
- Hundreds of exhibits to educate and facilitate your personal wellness experience.
- Daily free seminars and workshops with top keynote speakers.
Come show your support with Angry Kitten, Bones, KDF & CF Mom!
Today’s Workout
Buy-in: Warm up well before class with 3 rounds of the crossfit warmup!!
WOD: “Blender”
Blender was first done exactly one year ago – January 21, 2010. Time to go back to the future, re-visit the WOD, and hit some new PR’s. Check out Myfrantime.com for numbers to shoot for!
This workout consists of three components. Keep track of your performance in all three parts to get your total score.
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Back Squat: 4×3, working up in weight to a 3RM
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2. Turkish Get-up: 4 attempts for the maximum weight you can lift correctly one time with BOTH arms. Only use kettlebells or dumbbells – no barbells, humans, or small dogs!!
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3. 4 rounds for max reps of : pullups (30s) rest (30s) double unders (30s) rest (30s)
Add your 3RM weight to your Get-up weight and your total double unders and pullups. That is your score.
Cash-Out: Lacrosse ball upper back – use a wall or the floor and find the angry bits!
