Go play in the sun 🙂
The May long weekend is approaching fast!!!! The long weekend hours are as follows…
- Friday, May 18th – classes run as usual
- Saturday, May 20th – 10am class only (9am and intro session cancelled)
- Sunday, May 20th – CLOSED, watch the website for Open gym
- Monday, May 21st – 9:30am and 5:30pm only (7am, 10:30, 12:15, 4:30pm, 5:30pm cancelled)
Zone Games 6 is coming up in just over a week!
We have 7 people registered in all different categories. We have the workouts all planned out and great prizes. It is going to be so much fun! Please let us know by Friday at 12pm if you will be competing in the competition. We need to know numbers so we can make sure that we have enough food for everyone at the BBQ!  You must be registered and paid by Tuesday, May 22nd to compete.
Pick up a registration form next time you are download the pdf and send it in:
Today’s Workout:
Buy In – Bench Press 3 x 5 reps
WOD – “Hombre del Hierro”
5 Rounds for time:
250M Row
10 Toes to Bar
10 KB Swings (35/55)
10 Burpee Box Jumps (20/24)
Rest 1 min
Subtract rest time
Zone 3 – Scale KB to 20/35lbs
Zone 2 – Scale TTB to double crunch, scale box height as needed
Zone 1 – Scale rounds as needed
Cash Out – MWOD
Full Body Foam roll
burpee box jumps, kill me now… rethinking this return to Crossfit! 🙂
So excited that you are coming back Loni! Don't you worry about it, it will all come back fast 😉
Hey,
I will be back in Victoria tomorrow, is it going to be too late if i come in and register on Saturday?
Not to worry Joss! Lucas can get you registered on Saturday. Thanks for letting me know that you are competing.
Not that I'm in town… but is the class on Monday at 9 or the reg time of 9:30? 😀
Thanks Erika! I made the change 🙂