Don’t forget to start rallying up your friends and family for a workout next week! Whose life can you change? Introduce the power of CrossFit to your friends and family during Guest Days! Whether it is a friend, a spouse or significant other, a neighbor, a co-worker, or an enemy that you just want to torture for an hour, bring them in and let them experience CrossFit first hand. We have found that people who work out with friends have more focus, are more competitive, more consistent and have more fun with their workout. So go ahead and introduce the gift of good health to someone you know. All classes during guests days are open for friends to come!
WHAT: Bring a guest to CrossFit
WHERE: 708 Pembroke Street and 1057 Langford Parkway
WHEN: Starting January 9th till the 11th
WHY: Introduce your friends and family to CrossFit
DETAILS: Attend any class you would like. YOU MUST ARRIVE 15 minutes early (or the coach will ask you to take the next class) to fill out a waiver and meet the coach! Show your guest through the warm up and be ready for class at go time. All guests are free!
Today’s Workout:
Buy In – Burgener Warmup
Work up to workout weight (and above) with 5 rounds of:
- 1 Hang Power snatch
- 1 Overhead Squat
- 1 Snatch (Squat or Power)
WOD – “Isabel”
Compare to July 19, 2012
For time:
30 Snatches
RX – 95/135lbs
Zone 4 – 85/125lbs
Zone 3 – 75/115lbs
Zone 2 – 65/95lbs
Zone 1 – scale as needed, new to the snatch – sub muscle snatch
Cash Out – 1000M row or Death by Metres
Death by metres: E30 seconds sprint 1 length (10M). Every 30 seconds, add another length. For example: 0:00 = 1 length, 0:30 = 2 lengths, 1:00 = 3 lengths etc.
