Another cartoon for your entertainment… The pain does not get any worse, it is all in the mind!
Christmas Party Reminders:
- Party from 8:00pm – 11:00pm at the Ambrosia Centre 638 Fisgard St (close to the Noodle Box)
- Remember to eat dinner prior to coming as we are only providing appetizers
- Bring your ticket, this ticket will be used for a door prize draw
- If you have not got a ticket yet, please arrange to stop by the Zone prior to 4:30pm or arrange for purchase at the door. ($20)
- Bring cash for the cash bar! No outside alcohol welcome!
- Pre party at Harrison’s condo @ 6:30pm
Buy-in: 5 rounds of: 1 snatch grip deadlift, 2 hang power snatches, 2 overhead squats
WOD: “Snatching Nancy 2”
This workout is a variation of the classic crossfit named workout Nancy (5 rounds for time of: 400m run, 15 overhead squats). We’ve dropped the reps a bit but kept the intensity up by making the key movement a squat snatch. We tried a 20 min amrap version before but I think this one will be way better :). Enjoy.
Elite: 4 rounds for time of –
- 400m run
- 10 squat snatches (65/95)
Zone 4 – scale to 55/75
Zone 3 – scale to 45/65
Zone 2 – scale to 35/45
Zone 1 – scale as needed
Cash-out: Zone XMas Party!!!! (pre-party @ Harrison’s – see note on board)