Maybe you will have to carry a dummy (Photo credit b)
We are adding a new class style to the Crossfit Zone Pembroke class schedule: Friday Night Fights! Every Friday at 6.30 pm, athletes will hit a benchmark WoD chosen by one of the participant. No one, except for coach Marie-Ève, will know about the WoD prior to the class. The goal is to be ready for any circumstance, as is the Crossfit prescription, and to fight hard to earn the weekend! These Friday night hangouts at the gym have been going on for quite a while among a few of us and it is always a lot of fun. So we decided to make it a class and open to any member who wants to push it hard at the end of the week! Participation to this class would count as a regular class in your membership plan.
Every week, Marie-Ève will ask one of the participant to choose a benchmark WoD for the following week, and that person will tell her one day in advance so that an appropriate warm-up and scaling options can be designed for that WoD. This workout is scaleable as any CrossFit WoD, so EVERYONE is welcome to attend, all fitness levels 🙂
As an example, last Friday, Mike Soley picked Lumberjack 20:
- 20 Deadlifts (275/185#)
- Run 400m
- 20 KB swings (2/1.5pood)
- Run 400m
- ?20 Overhead Squats (115/85#)
- Run 400m
- 20 Burpees
- Run 400m
- 20 Pullups (Chest to Bar)
- Run 400m
- 20 Box jumps (24”/20”)
- Run 400m
- 20 DB Squat Cleans (45/30# each)
- Run 400m
We hope you will enjoy this new class format!
Open Gym:
- 8:00am – 9:30am
- 10:30am – 12:15pm
- Coaches if you are in the gym in the afternoon, please post to the comments
