We are adding in some day time lifting sessions! These sessions will be in a Open Gym fashion… there will be a Certified Coach present giving feedback when possible, but it will not be an instructed class.
Who can attend?
- Anyone who is proficient in basic Weightlifting and Olympic Lifting skills
- If you are unsure if you should attend this session, talk to Deanna
- It is Free for any Gold or Platinum members
- If you are not on a Gold or Platinum membership, it will count as a class on your membership
The classes will run Monday and Friday at 10:30am – 11:45am beginning Monday March 12th
If you would like more information or need a lifting program, please contact Deanna@crossfitzone.ca
On a sad note… we will be cancelling the Monday evening (7:30pm) lifting class with Francey Pants
We apologize for any inconvenience that this has caused. We know that lots of the Zoners loved working with Coach France, and will miss the classes. If you would like to book her for any one on one or group sessions please contact the office 250.380.9392 or email France@crossfitzone.ca for her availability. We will be looking into some weekend lifting seminars over the summer, so keep your eyes open!
The last lifting session will be on Monday, March 12th.
Just a quick reminder that the Level 2 classes have begun, please check out our previous post about who should attend the classes and when they are: https://crossfitzonex.com/taking-it-to-the-next-level
Today’s Workout
Buy In – 3 rounds of 10 pvc dislocates, 10 hang power cleans (bar only), 10 pushups, 10 goblet squats
Have you tested your Handstand Pushups?
WOD – “Lifting Total”
- Clean, 1 rep
- Bench press, 1 rep
- Overhead squat, 1 rep
* You have 10 minutes for each lift to establish a 1 RM, or as close as you can get to your max in the allotted time.
Zone 2 – work through sets of 5 with each lift, focusing on technique
Zone 1 – scale as needed
Cash Out – MWOD
* Roll out the whole body with the foam roller from head to toe
