Pain is all in the mind…

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

Today’s Workout

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)


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