New Level 1 Classes!

Announcing our new Level 1 classes at The Zone!

At CrossFit Zone we are striving to be a School of Fitness; not just somewhere you come to take classes.  We measure your success in years, not months, and take the position of Coaching our students rather than “training” them.  It is our intention that every Zone Student gets full value for their monthly memberships.  That is why we are implementing a new Class Level System.

This new Class System will help students to develop their skills in a class setting where the Coach is able to devote more time to each student.  We hope that this new Class System will help students feel confident enough in the CrossFit movements to challenge themselves to move on to the next Class Level.  Sometimes our Students feel uncomfortable or intimidated by some of the Zone athletes.  This may lead them to not continue with their CrossFit Training as they feel that they cannot compete at the same skill level. Our new Class System is designed to take away that feeling of intimidation, and let each Student develop at their own pace.

We look forward to helping you achieve your goals by working with you in our new Level 1 Classes!  Beginning Feb. 1st ’12, our Level 1 Classes will be held on Mondays at 7:00 a.m., Wednesdays at 5:30 p.m., and Thursdays at 12:15 p.m.  These class times will be held on a trial basis.  The class times may change in the future months, and more class availability will be added.  If you have any feedback on this new Class System, please contact

How do I know if I am a Level 1?

Until we get all the specific Level 1 requirements ironed out, ask yourself these 3 questions:

  1. Do you often see the workout of the day and not know what the exercises are?
  2. Are there often movements that come up in the workout that you have never done before, or do you often feel like you need more attention from the Coach?
  3. Do you normally utilize Zone 1 or Zone 2 scaling in your workout?

Who can come to the Level 1 classes?

The Level 1 classes will be focused on learning the technique at a beginner level.   If you attend the Level 1 classes, remember that you are there to focus on your technique, and on getting feedback from the Coach, rather than going for a PR.

If I am a Level 1, what classes can I attend?

You can attend any of the classes that are Level 1 or All Levels only.  At this point, this encompasses all of our classes.  There may be circumstances where athletes are not ready for the All Level classes yet, and may only be invited to attend the Level 1 classes.

If you have any other questions please contact, or talk to your Coach in the gym.

Stay tuned for Level 2, Level 3 and Advanced schedule times in the future months!

See you in the gym,

The CrossFit Zone Team

Today’s Workout:

Buy In – 5 x 5 Front Squat

  • Increase weight each set
  • Warmup the shoulders, forearms and wrists  to get into the front rack position

WOD – “Ninja”

5 Rounds for individual time:

  • 3 Muscle Ups
  • 10 Push Press 95/135lbs
  • 250m Row

*2 min rest in between rounds. Score is your fastest round added to your slowest round time

Zone 4 – Scale Muscle ups with a rubber band

Zone 3 – Scale MU’s to 9 pullups and 9 ring dips, scale push press to 75/105lbs

Zone 2 – Scale MU’s to 9 assisted pullups and 9 pushups, scale push press as needed

Zone 1 – Scale as needed

Cash Out – MWOD 

Test: Overhead Squat/Snatch Receiving Position
Mwod: Two minuets opening up the hip and groin against the wall.
Two minutes each leg doing sweeping/roaming Pigeon Pose
Two minutes Foam Roller/keg drill with barbell if possible
Two minutes each side bully shoulder drill

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