Important – Foundations Announcement

Hey Zoners,

As you all know the summer is a very busy month and we all try to pack it full of sunny summer fun.  Unfortunately, with all the events we are planning this summer, we will not be able to host a monthly Foundation seminar.

Please keep your eyes open for the August date!

If you would like to keep your technique fresh, book a skills sessions or do some YouTube watching!

Check out the following videos, all courtesy of CrossFit HQ:

Air Squat:

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Front Squats:

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Kettlebell Swings:

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Push Press:

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Special Note #2 – Crossfit Taranis is hosting an event on Thursday night – Dr James Chestnut, founder of Innate Choice supplements and leading natural health expert is presenting “Feed your genes:  Express your Health and Performance Potential”.  The presentation starts at 6:30pm and is by donation (proceeds going towards funding CF Taranis athletes heading to the Games).  If you’re interested, RSVP to comments as soon as possible so we can let CFT know.

Today’s Workout

Buy-in:  Power Snatch – 15 min to work up to a heavy single rep

  • work technique or variations (hang snatch) if you are unfamiliar with the movement
  • no press out – those reps don’t count!

WOD:  “Shorty”

This is a quick little workout (should take you less than 8 mins) so be sure to scale accordingly!  The hspu are likely to be the limiting factor for most folks, so be sure to check with your coach to see what scaling will be right for you.

3 rounds for time:

  • 20 box jump (20/24)
  • 15 deadlift (135/185)
  • 10 hspu (head to floor, kipping allowed)

Zone 4 – scale hspu to 1 15lb plate with a yoga mat on top, deadlifts to 75/115

Zone 3 – scale deadlift to 95/135

Zone 2 – scale deadlift to 65/95, sub shoulder press for hspu (scaled as needed)

Zone 1 – scale as needed

Cash-Out: Goat practice – pick a skill or two and work them!


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