Happy New Year Zoners! Welcome back to the gym, and welcome Westshore to the family! The class schedule is all back to normal for the downtown location and limited classes at the Westshore location and the Coaches are ready for you! Let`s have a kick ass 2013.
This New Year is full of lots of new things for all the members:
New location in the Westshore! Member are welcome to use both locations
You are now able to purchase Pre Paid memberships for either location at a discounted rate
We will be launching a monthly competition called “Battle of the Gyms”. The first months competition is max burpees in 1 minute!
Lots of events including a Team Zone Games competition in January as well as monthly Seminars!
New programming tracks for increasing strength, endurance or for the competitive athletes
New online recording system called Beyond the Whiteboard with lots of amazing bells and whistles.
A new Warmup! During the process of taking over CrossFit Vancouver Island, we have been learning about how classes are run at the Westshore location. Over the past few years, the members have been going through a 10-15 minute mobility warmup before starting class. Those athletes who have taken it seriously have noticed some amazing differences in their mobility and in turn better positioning for exercises and building strength!
Your downtown coaches have been shown the ropes on how to teach this warmup. If you have been to any classes over the last few weeks of December, you will have been taken through selected parts of the warmup. We will be incorporating this warmup into the classes or before class warmup period on the majority of the days to see the improvements in you. Please feel free to give us your feedback.
Today’s Workout:
Buy In – Mobility Warmup followed by working up to starting Front Squat weight
EMOTM for 5 minutes complete 3 Front Squats at 85% of 1RM
* If you don’t know your 1RM ask your coach to prescribe a weight for you
WOD – “Sasquatch”
Compare to December 29, 2011
21-18-15-12-9-6-3 reps of:
Sumo Deadlift High Pull 55/75lbs
Push press 55/75lbs
Zone 3 – scale reps to 21-12-9
Zone 2 – scale bar to 35/55lbs
Zone 1 – scale as needed
Cash Out – Stretch!
Happy New Year! What amazing things in store for the Zone — LOVE the positive energy; thank you D and coaches! LOVE this WOD. Don't put the bar down!!!!!!
Very excited for 2013 and to see all my friends and Zoners make progress towards their goals!
Kath, this workout always makes me think of you 🙂
Ahh yes, the workout of my ancestors.