Regional Competition Week Hours

As you are aware, the majority of the Coaches and Apprentice Coaches will be in Richmond competing or spectating at the CrossFit Canada West Regionals Competition from Thursday, April 26th – Sunday, April 29th. Please see the schedule below for the resulting changes in our business hours:

Thursday, April 26th – All classes are running as per usual, with a few Coach changes 🙂

Friday, April 27th – 9:30am and 12:15pm ONLY

(10:30am Lifting, 4:30pm & 5:30pm Cancelled)

Saturday, April 28th – CLOSED

(9:00am, 10:00am, 11:00am Intro Cancelled)  Check the website for details on an Outdoor event

Sunday, April 29th – CLOSED (No Open Gym hours)

Please make sure to schedule your attendance for this week in accordance with these closures.  We are very sorry for any inconvenience!

– The CrossFit Zone Team

Today’s Workout

Buy In – Coach led dynamic Warmup

WOD – “Nurwor Intervals”

For total working time:

Run 400m
-rest 2:00
Row 500m
-rest 2:00
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:00
Row 500m

Notes: These should be all-out efforts! Keep track of each round and if there is greater than a +/- 5 second
differential between any round there is a 25 Burpee penalty.

Zone 3 – no burpee penalty
Zone 2 – scale to 200M run, 250M row
Zone 1 – scale as needed

Cash Out – MWOD
* Psoas stretch with rubber band
* Pigeon Pose
* Calf stretch