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.
