Happy Family Day

Want to spend Family Day afternoon with your Zone family?  Join us for an afternoon skate

Date: Monday, February 11th

Time: 1:30pm  – 3:00pm

Location – Oak Bay Recreation Centre

Class Schedule:

  • Downtown – 9:30am only
  • Westshore – 9:00am only

Have you registered for the Mental Training seminar?

Workout of the Day:

Buy In – Dynamic / Mobility Warmup

WOD“Murph”

“Happy Birthday to you Murphy”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Games Prep – Wear a 20lb vest
Team Murph – split the reps up with 2-3 people
Zone 4 – scale reps to 75, 150, 225
Zone 3 – scale reps to 50, 100, 150, scale run to 800M
Zone 2 – scale to assisted pullups, scale to pushups on the knees, scale run to 400M
Zone 1 – scale as needed

Cash Out – Full body stretch!

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