It has come to our attention during daily class announcements that a lot of you did not receive or review this important email that was sent out last Friday. So here it is again, to make sure that you’re all in the loop during this exciting time:
We have finally got the keys for our new location at 708 Pembroke St., so it’s official: we’re moving! The good news is that this space is approximately 1000 square feet larger than our current gym. Additionally, there are 3 parking spots on the lot, as well as 2hr-free parking spaces near by.
We will be opening the doors for the first time on Tuesday, October 11th with the regular class schedule in operation.
We sincerely apologize for any inconvenience this move may cause over the next 2 weeks. We are starting renovations this weekend and finishing with moving in the equipment over the long weekend, Oct. 8th-10th. Please keep your eye on the website for any changes to the class schedule during renos! We anticipate being closed on Saturday, Oct 8th and Monday Oct. 10th (given that Monday is a Holiday), but will be looking into options for a Saturday outdoor workout as a class substitute.
As always, if any of you have questions, comments or concerns, please let us know!
See you around the NEW gym,
The CrossFit Zone Team
Front Squat 5×5
- Work up in weight over your sets if you don’t know your 1RM
- If you know your 1RM, aim to keep your weight at 70-80%1RM
- Focus: knees OUT, elbows and torso UP!
This is a brand new partner workout – team up with someone who is doing the same scaling as you are.
- 14 muscle ups (shared between partners – split up as needed)
- 20 box jumps each (20/24)
- 10 muscle ups
- 20 box jumps each
- 6 muscle ups
- 20 box jumps each
- 2 muscle ups
- must complete the muscle ups before moving on to the set of box jumps
- only one partner working at a time
Zone 4: switch muscle ups for ring pullups and add pushups – double the number of reps for each partner (i.e. 28, 20, 12, 4 pullups and pushups – partner 1 does 28 pullups and 28 pushups then partner 2 does 28 pullups and 28 pushups)
Zone 3: ring pullups and pushups (14, 10, 6, 2 per partner)
Zone 2: sub ring rows for pullups, pushups from knees (14, 10, 6, 2 per partner)
Zone 1: scale as needed
Cash – Out: Easy 1k jog (2 laps of block)