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One for the Early birds!

We have had lots of interest lately about adding another early morning class at 7am.  Thanks to those who filled out the survey and let us know what you want!

So the question is… What day would you like us to add? Please post to the comments section or email admin@crossfitzone.ca or tell a coach.  The options are Monday, Wednesday or Friday.

If you have not made it out to a 7am class, come and try one.  It is a whole new experience, new faces and atmosphere.  The early morning classes are one of our busiest times!  It is also beneficial to change up all variables in your training, and that includes the time of day.  You will be surprised on your performance in the early morning  if you have not trained at that time before.  Remember CrossFit is about the “Constanly Varied”.

Come join us!

Thanks,

Deanna & Cam

Today’s Workout:

Buy-in – 4 cycles through:  1 snatch grip deadlift, 1 hang power snatch, 1 snatch balance.   Increase weight each round.

WOD – “Jer-onimo”

This wod is named for our favorite giant Dutchman… well, our only giant Dutchman… Jer!   Known for absolutely crushing rows (3:03 1000m, 6:30 2000m), Jerbear is also pretty strong and flexible so can usually put a decent squat snatch together.  Jer-onimo is composed of two parts… combine your scores from the following to get your total for the day!

  1. Squat Snatch 6 x 1, working up to a heavy single rep.  If new to the movement, work on a progression as dictated by your coach.  You must pass through a below-parallel squat in the movement and this should occur when receiving the weight (vs power snatching and overhead squatting).  Work on your technique and accuracy in this movement.
  2. Rowing intervals:  30 sec on, 30 sec off x 12 work intervals (i.e. 12 minutes) for total metres

Cash-out – Wipe the ergs down and drink some water!

Gymnastics tonight @6:30

Skills: Back Lever, Pull-overs, Handstands and Backwards Rolls

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