Schedule Update!

Awhile back we did our Zone survey, where we asked for your helpful feedback.  One of the common comment themes in the survey was the request for more classes.  Well, we’ve got them for you!

The new class schedule will take effect starting this coming Tuesday, Sept. 6th, and will be as follows:

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Shannon Deanna Shannon Deanna

Shannon Deanna Shannon
(w/ Tom as Apprentice)
Deanna Deanna






Deanna Deanna
(w/ Tom as Apprentice)
Shannon Deanna Deanna







(Intro) Lucas


Lucas Shannon Deanna Shannon France 



Deanna Shannon
(w/ Tom as Apprentice)
Deanna Cam Lucas


Shannon Cam Deanna
(w/ Tom as Apprentice)
Shannon Lucas


France Sean Lucas Sean

We’re also adding some Lifting specific classes with Coach France! The Lifting Sessions will be conducted like an open gym, but France will be present to coach and give feedback on lifts.  This time will count as a class in regards to your membership allotment, OR you are welcome to pay a drop in fee  of $12.50 per session instead.

These Lifting Sessions will be held on Mondays from  7:30 – 8:45  p.m., and on Fridays from 1:15 – 2:45 p.m.

This new schedule trial will be for the month of September, then we will adjust it as we need to based on attendance and your continued feedback.

See you in the gym!

Today’s Workout

Buy-in: Get warm before class with 10 inchworms, 30 jumping ring dips, 30 double crunch

WOD:  Team Attack!

This is our second go at this one gang, have a great time taking it on.

Teams of 3 – Theme is “Birds of Prey”

Part 1 – Front Squat 6 x 1 – 10 min time limit!

You MUST go in order (person 1, person 2, person 3, person 1…)

You can use only one rack but can have 2 bars

Combined weight of your best squats is your score

Part 2 – Tabata Squat-Burpee

4 rounds of Tabata Squats each followed immediately by 4 rounds of Tabata Burpees

each Person 1 does 20s squats, rest 10 sec, then repeats for another three intervals.

Person 2 then does 4 intervals then Person 3.

10s after person 3 has done their last squat interval, the burpees begin with the same format.

Low score for each team member on squats and burpees (i.e. each team member will have two scores)

Part 3 – Row Relay 4 x 45 sec each person in order (person 1 45sec, person 2 45sec, person 3 45sec, back to person 1) Set up ergs for intervals:time and have a 5 sec “rest/changeover”

Total Max calories is your team’s score.

Total all scores together for your daily team score.  Have the fun,


Cash-Out: Easy block run if it’s nice out!




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