Events, Events, Events!

One of the best pars of CrossFit, and definitely the Zone, is the community – our family!  In that vein, CrossFit Zone is offering a number of fun summer events in which you can hang out with the crew.  Here are the details: hope to see you out!

Saturday, July 16th Mountain Finlayson Madness – Come climb Mt. Finny for 12hrs! Volunteer or support your Zone crew (Donald, Krista, Allan, Dino and Sean) as they climb the Mountain to support local Victoria charities.

Wednesday July 20th 7:30pm Good Luck Lucas Pub Night Scoots is going to the Games! As a show of support, why don’t you come down to the pub and lift a pint to help wish Lucas well.  Pub location: TBA

Friday, July 22nd 6:30pm Goodbye Zoners – It’s a sad day for the Zone. 🙁 Some of our favourite Zoners are leaving us for a while!  (Hopefully not forever…) Come down to the gym, bring a potluck item, and give your hugs to Bonnie, Jenn Poole, Tanya and Adam.  Some folks may be going out for drink after, and I am sure there are probably girls who want to dance the night away…

Friday-Sunday, July 29th-31st 2011 Crossfit Games -Watch Lucas compete in the Crossfit Games! If you are coming down to LA to view the Games in person, contact  If you can’t make it down to the Games in California,don’t worry, because there will be live-stream online coverage!  If you want to host a viewing party with your Zoner friends, contact brigit for organizational help!

Saturday, August 6th 9:00am – Wilderness WOD – Craig and Adam are bringing us another off-site WOD!  Meet at 8:40 a.m. at the gym for a ride, or at show up at 9:00 a.m. at Thetis Lake Main Beach for a 1 to 1.5hr Wilderness WOD.  Remember to bring: a water bottle, footwear (minimalist highly recommended, or running shoes if no other option), swimming suit (might as well just wear it), towel, sunblock, dry clothes for the trip home, & snacks.  The sign up sheet is in the office!  Also, please let us know if you can carpool.

Friday-Sunday August 13thCrossfit Zone Camping Trip – Keep this weekend open to hang out in the Great Outdoors with your Zone friends!

Mid September – Crossfit Zone Games 5 – Details TBA.  Stay tuned!

Saturday, September 24th 1 School 1 Day Fundraiser – The Zone is participating in the “1 School 1 Da: fundraiser to help build a school in Ethopia.  Click to “Like” them on Facebook and check out their website.  Fundraising WOD and details will be announced closer to the date.

Wildplay – For those who may be interested, I looked into a possible visit to Wildplay in Nanaimo for some Monkido action!  Reservations are required for a larger group.  Under 14 people costs $42.99/person, and if there are over 15 people, there is a 10% discount.  However, there is a 50% deposit required.  Let me know at if you’re interested, and also  when you think would be a suitable date.

If you have any great ideas for CFZ events, please contact Brigit via email at!

Today’s Workout

Buy-in: Clean Tech

  • on a 10 min timer, work up to wod weight with:
  • 3-5 rds of – 1 clean DL, 1 Power clean, 1 hang squat clean

WOD:  Aerobar

Another big one gang!  This is a 30 min AMRAP of:

  • 500m Run
  • 10 Deadlifts (85/125), 5  power cleans, 5 hang squat cleans
  • 600m Row
  • 10 Deadlifts (85/125), 5 power cleans, 5 hang squat cleans
  • 600m Run (and so on, alternating between running and rowing after each barbell complex)
  • Each run or row counts for 1 rep (reps/ round = 21)

Zone 3:  scale bar weight to 65/95

Zone 2: scale bar weight to 55/75, scale rounds as needed

Zone 1: scale as needed

Cash-Out: Easy stretch as a group


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