The CrossFit Zone “Guest Days” are upon us just before the Christmas holidays! Bring your friends and family out to get them addicted to CrossFit before the Christmas bad decisions begin. Here’s a little more information to give you an idea of what this event is all about:
WHAT: Bring a guest to CrossFit
WHERE: 708 Pembroke Street
WHEN: Starting Dec. 5th till the 7th
WHY: Introduce your friends and family to CrossFit
DETAILS: You and your guests can attend any class you would like. YOU MUST ARRIVE 15 MINUTES EARLY FOR CLASS, or the coach will ask you to wait and take the next class. This is to give your guests plenty of time to fill out a waiver and meet the Coach! It is your responsibility to show your guest the warm up routine prior to class, so they can be ready to go when class begins. And of course, all guests are welcome to work out for free!
Just a quick little reminder for those Zoners who will be bringing your friends or family to class: These people are YOUR guests, so please stay with them the whole hour and make sure they feel at home. When you all arrive, there will be a clipboard in the front lobby with a waiver on it. Please make sure that your guest fills out the waiver, that they write down that you referred them to the Zone, and that they fill in all the boxes with initials (essentially, complete the waiver in full). When the waiver is fully filled out, please hand it to the apprentice Coach or Head Coach on duty. After that, please give your guest a quick orientation and tour of the gym: i.e. show them the whiteboard, the bathrooms and the equipment. We will be doing a proper warmup during the Buy-In on each of our Guest Days, but you will also need to take your guest through a preliminary warmup (whatever you would usually do yourself) during the time left before class begins. .
Thanks in advance for bringing your friends! We hope they love the Zone as much as you do 
Today’s Workout:
Buy In– 4 rounds of 15 seconds of each exercise: squat, mountain climber, kb swing, pushup
WOD – “Feel the Steel”
AMRAP in 20 Minutes:
1 Deadlift
1 Clean
1 Front Squat
1 Jerk
This is a very heavy load and this means it is even more important to keep your core tight through the whole lift, especially when going overhead. If the Coach sees you with an arched back or thrusting the hips forward to get the weight overhead, you will be asked to stop and drop the weight done. Safety first team!
RX- 135/205
Zone 5 – 115/175
Zone 4 – 95/155
Zone 3 – 75/115
Zone 2 – 55/75
Zone 1 – scale as needed
Cash Out – Mobility
Couch stretch (2 min per leg)
Hamstring stretch wwith a band
