We are CrossFit Zone.
We work hard so that we may improve our fitness, our health, and our daily enjoyment of life.
We support each other and encourage each other to reach new levels of performance.
We hold ourselves to high standards of conduct and technique to reap the greatest benefits from our WODs.
We don’t exercise, we train.
We are more than a gym, we are a community of like-minded people driven towards similar end goals.
We confront challenges in our WODs that make us better people and make daily life challenges seem minimal in comparison.
We know that when we show up to train, there will be familiar faces, smiles, jokes, and support.
We welcome all who contribute to our community with their energy and passion.
We have a confidence and vitality that no other training program can instill within us.
We push our bodies and minds to experience the exhilaration of fatigue and the satisfaction of using our physical abilities to their full potential.
We drop the words “can’t” and “won’t” from our vocabulary.
We are CrossFit Zone.
Welcome to the Family.
Today’s Workout:
Buy In –
- 10 reps of each leg kicks (R/L), hip openers (R/L), sumo forward lunge, sumo backwards lunge, high knees, butt kicks
- 1 round of burgner warmup
- 1 lap around the block practising the Pose technique (jog)
WOD – “Tabata Mashup”
Elite:
- Double unders / pullups
- rest 1 minute
- Double unders /pushups
- rest 1 minute
- Double unders / situps
- rest 1 minute
- Double unders / air squats
Zone 3: Scale to regular squats
Zone 2: Scale to assisted pullups / modified pushups / single jump rope if needed
Zone 1: Scale to jumping pullups / Modified pushups / single jump rope
A Tabata interval is doing an exercise for 20 seconds, followed by a 10 second rest; repeated for 8 intervals. In a Tabata mashup, you do the first exercise in the first interval (ie double unders) and the second exercise in the second interval (ie pullups). Complete all 8 intervals of double unders/pullups before moving onto the double unders/pushups
Cash Out – 5 reps of Kettlebell swings x 5 increasing weight each set
Great Blog and sweet video! Woot!
Missing my “family” these days….going to try to be back next week for some modded WODs…..fingers crossed! Keep pushin’er guys!
I hate to miss this one, looks like a good WOD. See you guys next week.
Is anyone else not able to view the video?
Great WOD, it was a super way to start the day!
I love the faces at the 1:34 mark of the video, nice showing girls ; )
Oh man, Sean, talk bout being “blinded by the light”….I hope you get some sun in Buffalo!!
The video was awesome; what the coaches have cultivated at CFZ is truly a family environment, it really feels like home.
This WOD looks pretty amazing, but I woke up in the middle of the night with intense soreness in my bicep, so I am glad I am not doing pullups today. Instead, a co-worker and I will be challenging two other co-workers to a game of 2on2 basketball. Time to show how a great a shape I am really in. And when they as me how I manage to stay in such great shape, I will simply reply “CrossFitZone, come check out the family!”
Camping trip tomorrow!! So EXCITED!!
Hey D, we doin’ that Noon WOD tmrw?
Make it a great day, y’all!!
M….OUT!!
Ha! Yes, Donald. That pic at 1:34 was from a fun night. Dee and I were in Vancouver, about to hit up the CrossFit Vancouver barn party! Good times.
Great post! KDF, I couldn’t view it in IE however it worked fine in Firefox.
Sean I think we might have to start calling you “shooter” – looks like you’re ready to gun someone down with that right hand 😉
Good to be a part of the family – I don’t come in to CrossFit Zone to work, I come to visit my friends (and try to beat them in WODs haha).
Turts
You guys, it would not be a family without you. I am so happy on how far CFZ has matured with amazing people over the last year. Hey Krista! You were here from day one and have seen it blossom too 🙂
I hear ya on the ol’ biceps! I really can’t straighten my left arm, even after a torturous massage from Tara.
M-Train, we are down for the nooner, see you then 😉
Looks like the my office mates are too scared to take me on so I will be coming to the Zone for a 6pm….oh man, it’s gonna hurt 🙂
Awe, look at all that love!! 🙂
Yep, I think myself and Sean are two of your first clients. Good stuff right from the beginning!!! 🙂