Thanksgiving Hours

Happy Gobble Gobble!  Just a reminder that the long weekend is approaching and that means less classes to work off that stuffing and pumpkin pie!  Make sure to check the hours before heading in to the Zone for a workout.

Long Weekend Hours:

  • Saturday, October 6th – 10:00am class only.  9:00am and Intro class cancelled
  • Sunday, October 7th – gym closed
  • Monday, October 8th – 9:30am & 5:30pm class only.  7:00am, 12:15pm, 4:30pm & 6:30pm cancelled

Today’s Workout:

Buy In – 3 x 100M hill sprints, rest 1 minute between rounds

Warmup hips and hamstrings before class or coaches do a quick dynamic warmup

WOD“Clean and Pullup”

5 Rounds for time of:
5 Squat Cleans (115/165lbs)
5 Strict pullups
Rest 1 minute

Subtract 4 minutes from your time.

Zone 5 – 105/145lbs
Zone 4 – 95/135lbs
Zone 3 – scale to kipping pullups
Zone 2 – scale clean weight as needed, scale to assisted pullups
Zone 1 – scale to power cleans

Cash Out – Are tight ankles holding you back in your squat?

[yframe url=’http://www.youtube.com/watch?feature=player_embedded&v=_Gwgm3s2EQ0′]

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