Long Weekend Hours

As you are WELL aware, this weekend the CrossFit Games take place down in Carson, CA.  And a ton of Zoners are heading down to watch as the competition for Fittest Man and Fittest Woman on Earth heats up.  The attendees include most of the Coaches, so as a result the Zone class schedule will be altered slightly.  Take note of the changes, and mark them in your calendar!

Here are the Zone hours for the upcoming July/August long weekend:

Friday, July 29th

9:30 a.m., 12:15 p.m., 4:30 p.m. and 5:30 p.m. classes running as usual.

Saturday, July 30th

10:00 a.m. class ONLY!

Monday, August 1st

9:30 a.m. & 5:30 p.m. classes ONLY!

Today’s Workout

Buy-in:  15 min to a max power clean

  • work up slowly – if new to the movement focus on technique development

WOD:  Little Burpy Nicole

This is the second time around for this wod – which is a nice twist on a classic crossfit wod.  Check out MFT for scores to beat!

AMRAP in 15 minutes of:

  • 200m run
  • 15 pullups/15burpees – every second round, perform burpees INSTEAD of pullups
  • Score is total number of burpees AND pullups – runs don’t count 🙂

Zone 4: scale to 10 pullups/burpees a round

Zone 3: scale to 6 pullups/burpees a round

Zone 2: scale to assisted pullups – 10 OR 6 per round

Zone 1: scale as needed

Cash-Out:  Handstand practice – get comfortable kicking up to the wall with a spotter (or work on progressions to do so).  All attempts must be accompanied by a yoga mat for cushioning and a competent spotter for safety.

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