Where Are All The Early Birds?


Where are all the dedicated morning Zoners?  Don’t forget that we have now added a 7:00 a.m. class to our schedule!  So all you Early Birds  make a plan to come down and WOD your hearts out before work.  It’s a great way to start the day,  not to mention it’ll wake you up like nobody’s business….  (And, as a special added bonus, you get to spend time with Coach Bones.  😉 )

See you there!

Today’s Workout:

Buy In – Muscle up practice for 15 minutes. Work through progressions with strict muscle up and rubber bands, or jumping muscle ups.

WOD – “No Name”

This WOD will be named after the top female score today!  Let’s go ladies!!!

Part 1:

Deadlift – 4 x 6 Reps, work your way up to a heavy 6RM.

  • Keep the core tight
  • Maintain lumbar curve on each rep
  • Touch and Go reps
  • No dropping of the weight at the top, not even on last rep
  • If you are competing in the Zone Games this weekend don’t push the deadlift to a New PR! Save your hammies and back!

Part 2:

5 Rounds for time:

  • 5 Body weight Front Squats
  • 5 Handstand Pushups (1 abmat / no ab mat)

No racks allowed, so you must clean the weight up each set.

Zone 4: scale squat to 3/4 BW

Zone 3: scale HSPU to 2 abmats / 1 abmat

Zone 2: scale squat to 50%, scale hspu to regular pushups

Zone 1: scale squat as needed

Scoring: Take the time in Part 2 (seconds) and Subract your 6RM deadlift for your score.  There could potentially be a negative score in the Male category.

Cash Out – Foam roll out low back and hamstrings


More Posts

Summer Indulgence

Fresh local Strawberries are now available. These delicious little berries are rich in polyphenols which are known for their antioxidant, anti-inflammatory, and anti-aging benefits. Here

It’s a Fight Gone, Whatt?

Good… I hope! Wod tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box