Hello Zone Lifters!
Time to start thinking about getting stronger in the New Year!
Due to the lack of attendance in the Friday lifting session at 1:15pm, we will be cancelling the class effective immediately. Sorry for any inconvenience. If you have any questions or comments, please contact deanna@crossfitzone.ca
But, not to worry… We will be continuing the Monday 7:30pm lifting session in the New Year. If you have been thinking about coming in, get YOUR BUTT in for a session so that we can keep the attendance up and continue the service of making Zoners strong like Popeye!
If you are needing a lifting program for theses sessions, please contact deanna@crossfitzone.ca or france@crossfitzone.ca
IMPORTANT ANNOUNCEMENTS:
There will be no Zone HP session this evening (Wednesday, December 21st) because everyone should be headed down to Darcy’s Pub at 8:30pm for Teej and Steve’s Birthday Ugly Sweater Party!
Happy Birthday Beast and Teej! This one is for you 😉
Today’s Workout:
Buy In – Thruster 6 x 1, working up to a max single rep.
WOD- “Fran”
21-15-9 rep rounds of:
- Thrusters (65/95)
- Pullups
Zone 3: scale thrusters to 45/65
Zone 2: scale thrusters to 35/45, scale to assisted pullups
Zone 1: scale as needed
Cash Out – MWOD 34
MWod: Spend 2 min coming up with some crazy stretch in the chair for your tripceps/working on arm flexion (arm up over head).
Then: For the remaining 8 min, stretch your forearms and unglue those arm soft tissues with your trusty pain ball.
[yframe url=’http://www.youtube.com/watch?v=wr1xWHEB0U8&feature=player_embedded’]
