Hey CrossFit Zoners!
Just a reminder that CrossFit Zone is having their first annual Christmas Bash, which is being held at the Bard & Banker Pub on the evening of Saturday, December 12th ’09. The festivities start off at 7:30 p.m., and the dress code is semi-formal. This is going to be a great community social event, so try your best to make it out for some drinks, fun, and good company! We’re even planning on commemorating the evening with a little presentation, and it would mean a lot to us if you were there to share in it.
So, plan to gear up in your holiday sparkle and come down to celebrate the season with our amazing CrossFit Family! To R.S.V.P. please email shannon@crossfitzone.ca . Be sure to let us know if you’re coming so we can save a seat for you!
Hope to see you there!
Sincerely,
The CrossFit Zone Team
Today’s Workout:
Buy In – Play a game of Gladiator. One person is it, others are lined up against the wall. You must make it to the other wall without being tagged. Once you are tagged you join the other team, until the last person is tagged.
WOD – “Diane”
Elite: 21-15-9 Reps for time:
- Deadlift 225lbs / 155lbs
- Handstand Pushups (head to ground – male; to one ab mat – female)
Zone 3: Scale deadlift to 195lbs / 125lbs; handstand pushups to 1 ab mat (male) 2 ab mats (girls)
Zone 2: Scale deadlift to 155lbs / 95lbs; modify hanstand pushups as needed
Zone 1: Scale deadlift as needed
Cash Out – barbell rollouts 3 x 10
_ _ _ _
100 Day Burpee Challenge:
Burpees today: 10
Buy-in: 55
