Christmas is approaching us very soon…. Please take note of the class schedule over the holidays. If you are unable to make in to any of the classes or you are headed out of town, please make sure to contact Sandy to put your membership on hold (admin@crossfitzone.ca). You can also download our Holiday Resource Guide to help you stay on track.
Monday, Dec 24th – 9:30 class only
Tuesday, Dec 25th & 26th – Closed
Wednesday, Dec 26th – Closed
Thursday, Dec 27th 9:30 & 4:30 only
Friday, Dec 28th 9:30 & 4:30 only
Saturday, Dec 29th Regular classes (no intro)
Monday, Dec 31st 9:30 only
Tuesday, Jan 1st – closed
Today’s Workout:
Buy In: Coach led warmup and mobility
Over the next couple of months leading into the Open, we will be doing an Open workout every Monday so that you can have a taste of what the workouts will be so that you can make the decision if you would like to take part. If you have done the workouts before, try to hit a PR! Have fun 🙂
WOD: Open 11.2
15 min AMRAP of:
9 deadlifts (100/155)
12 pushups (hand release)
15 box jumps (20/24)
Zone 3 – scale deadlifts to 75/115
Zone 2 – scale deadlift weight as needed, scale pushups to the knees, consider 10 minutes for the AMRAP
Zone 1 – scale as needed
Cash Out: 100’s, then stretch out your hamstrings and chest with a band
If you would like to see where you rank in the 2011 open scores, check it out: http://games2011.crossfit.com/content/scoreboard….
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