Lululemon is putting on a party in 500 & 600 blocks of Johnson Street on Saturday, August 28th!
Join us for a day of fitness and fun with the merchants of Johnson St To support the YOUTH Empowerment Society from 11:00am – 9:00pm. Sponsored By the DVBA, The Zone, Lucky Bar, MetroPol, Times Colonist, Hartwig Industires, Heritage Properties and Your Local Johnson st Merchants.
Activities include:
Fitness Boot Camps and Yoga, Dunk Tank, Design Your Tote Bag, Skate Ramp, BBoy Contests, Kids Zone, Design your Flower bouquet and much, much more!! Local food ven…dors including The Noodle Box & PV Amigos. Music by the zone, Lucky Bar and Touchbass!! Yeah!!!
CrossFit Zone will be running a class from 3:30 – 4:00pm! Come workout and bring your friends!!!!
For more information, check out the group on Facebook
Today’s Workout:
Buy In -Hang Clean and Push Press practice – 10 minutes to hone technique, add weight as needed or do assistance drills as directed by your coach.
- On the hang clean, focus on going from “pockets” to fast extension and even faster elbows.
- With the push press, focus on keeping the bar secure on the shoulders during the dip and keeping the torso as upright as possible.
WOD – “Mikko” aka FTO (Floor to Overhead) Ladder
In the first minute, perform one rep of floor to overhead (can be snatched, clean and jerked, clean and press etc… just get it overhead safely and efficiently). In the second minute, perform two reps and so on until you cannot perform the required reps. Your last fully completed round is your score.
Elite: 95/135
Zone 4: 75/115
Zone 3: 65/95
Zone 2: 55/75
Zone 1: Scale as needed
Games prep – 135/185 (only do this if your max is over 165/205 and want to work on your heavier metcons. Keep up to the pace as much as possible, but you must complete at least 6 rounds or the equivalent reps).
Cash Out – Easy 800m jog
Gymnastics
Friday 6:30pm Aug 20th
Skills:
- Muscle ups on Rings
- Glide Swings + Kip
- Pull-overs/Feldge on rings
