Community Sippin’

Cheers, Zoners!
Cheers, Zoners!

I wanted to take a quick second to comment on how wonderful our Zone Community really is!  Proof of this was the fun and cozy “Wine 101” evening hosted by our Zoner duo Kandas and Kingsley Lee.  Everyone had a wonderful time, and it was great to get together as friends and celebrate the finer things in life.

On that note, I also wanted to remind everyone that if you would like to host an event, gather some people together for a good time, promote a dinner/birthday/night out, coordinate an outing, or anything else that strikes your fancy, let us know!  We’ll be happy to help you spread the good word to the CrossFit Zone gang.  Bring on the good times!

One final mention, before I sign off.  Shrawan Khanna, who was in attendance at the Lee’s lovely Wine Evening, just so happened to have written a witty and CrossFit Relevant post about the event on his blog site, Shrawan’s Coffee, Wine and Food Stuff.  Click on the link and go have a read!   It’s guaranteed to make you smile. 🙂

The Gentlemen of the evening
The Gentlemen of the evening

Today’s Workout

Buy-in: 100, 200 or 300 double unders with a 10 minute time cap to complete.

  • Then grab a partner and make a sweet team name

WOD:  “Felix”

This is a partner workout: each partner rows the distances alternately right after each other. Your total combined time is your score.

Distances are: 1000m, 750m, 500m, 250m

Zone 1: scaled to 850 ,650 ,450 ,250

*Games Prep: I’d like to see you go for a PR on the 1000.  It’ll hurt for the rest of the intervals and I usually don’t recommend the “fly and die” but I think in this case it has value.  Enjoy*

Record scores in MFT!!

Cash-Out: Wipe down the ergs and roll out your lower back, upper back, quads and hammies


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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