Food to WOD

Just like in previous years…. we will be running a food drive at the Zone.

What does a WOD and a can of Chef Boyardee have in common?  They both support our local Food Bank!

That’s right, folks.  For the month of December, CrossFit Zone will be collecting donations for the Food Bank.

For December ONLY, we will allow all our members to attend one extra class per week in exchange for a donation.  You may bring in your canned or appropriately packaged non-perishable goods to the Zone, and get your extra WOD in for a good cause!  This is our way of helping the community around the Holidays as well as help you keep off those extra pounds through the celebratory times 😉

For those Gold members that already have an unlimited membership, feel free to book an extra skills session in exchange for a can of food!  You can always freshen up your technique

Rather than signing in to class as usual, if you donate you can sign in on our Donations Sheet, so we can keep track of all the participants.

Let’s get in the spirit of giving!

 

Important Announcement: We are placing the RX Jump Rope order tomorrow (Wednesday, November 28th)  Please get your rope size etc in to deanna@crossfitzone.ca before 7pm today if you want to be included. They are great Christmas presents!

Today’s Workout:

Buy In – Handstand walking or progressions

WOD – Shotgun Wedding

For time:
800M Run, then
5 Rounds of:
10 Barbell Lunges (95/135)
10 KB Swings (55/70)

Zone 3 – Scale Lunge to 75/115.  Scale KB as needed, make it a challenging weight for the reps. Do Russian swings if you are wanting to challenge yourself but not go overhead.
Zone 2 – scale lunge to 65/95
Zone 1 – scale lunge as needed

Cash Out – Pigeon pose (2 minutes per side)