Thank You Turts!


Hi Team,

I wanted to send out a special update post today to keep the Zone Family in the loop…

As most of you know, CrossFit Zone began in March of 2008 with classes that were run out of the Gorge Kinsmen Park.  We didn’t open the doors to our recently vacated Herald St. box until January 2009.  At that point, I moved into the Herald St. gym with 11 members and was doing everything to head up the business; from running 90% of the classes, programming all the WODs, running intros and keeping up with all the office work.  Then, lo and behold Cam showed up to the gym for our Grand Opening in May 2009 to join in on doing “Fran”.  He enjoyed the atmosphere so much that he just had to be a part of the family!  I welcomed him with open arms, and he got started running classes in trade for his membership.

Throughout Cam’s initial time at the Zone, he wanted to get more and more involved with helping the gym grow and building it up to what it is today.  This led him to make the decision to then become an official co-owner of the Zone. We were excited for all that lay ahead as we worked to improve The Zone together.

I am posting today to inform our members that Cam has decided to move on to a new adventure in his life, and will be stepping down from being an owner of CrossFit Zone.  But don’t worry, you will still see him around the Zone throwing down WOD’s and spreading his special brand of Turts love!

We wanted to take this opportunity to send out a special thanks to Turts for all his hard work over the years with the workout programming, running classes, making our members fit, and changing peoples lives!

Please show your love for Cam in the comments, and let him know how much we appreciate having him as a part of our Zone Family!

We also wanted to assure you that the Zone is running business as usual and growing and improving everyday.  We are in preparation of making 2012 an amazing year!  If you have any questions or comments about this change, please feel free to ask me about it when you see me in the gym, or send me an email to

Today`s Workout:

Buy In – coach led dynamax ball warmup

WOD – Supersize Baseline

For Time:

  • 500M Row
  • 21 Squats
  • 21 Situps
  • 21 Pullups
  • 500M Row
  • 15 Squats
  • 15 Situps
  • 15 Pullups
  • 500M Row
  • 9 Squats
  • 9 Situps
  • 9 Pullups
  • 500M Row

Zone 3 – Scale reps to 15-12-9

Zone 2 – Scale row to 300M

Zone 1 – Scale workout as needed

Partner Option – Team member 1 completes the row while the other team member completes the body weight reps.  When both partners are finished, switch.  Move through the rest of the workout in that fashion.

Cash Out – Mobility WOD #4 – Hip Mobilization

Test: Split Jerk Position with arms up in overhead position.
Wod: 4 min mobilization on each hip
Retest: Split jerk with arms up over your head
Bonus: 2 min to mobilize the thing you think you should be addressing but aren’t.
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