Where are the ladies?

Where are my girls at?  We have had a great turnout at the Advanced class for the men, but we have not seen any ladies yet.

Are you intimidated to come out to the class? 

Do you feel that you are not at the Advanced level?

The great news is we can get you there if you want to.  It is only 3 months until the Taranis Winter Challenge and 6 months until the CrossFit Open and we need to start building up our team to compete.  Like I said, we have a very strong male side, but the females are not quite there yet.  If you are interested in getting to that competitive level, please contact Deanna (deanna@crossfitzone.ca) or come down to the Wednesday, 7:30pm class.  We would love to have you and get you up to that level to compete.

[yframe url=’http://www.youtube.com/watch?v=QTTP8gsJPd0′]

Dub is running the class tonight and he has a super fun partner workout planned.  This workout will be tough but won’t be too technical or need super human strength to complete.

If you are interested, but are not able to make Wednesday night classes, please let me know.  Hope to see some ladies out to join us 🙂

Today’s Workout:

Buy In – Deadlift 2-2-2-2-2-2-2 E3M
Increase weight each set

WOD – “Elizabeth”

21-15-9 reps for time:
Clean 95/135lbs
Ring Dip

Zone 3 – scale to assisted ring dips
Zone 2 – scale clean weight as needed
Zone 1 – scale ring dips to regular pushups, scale wod as needed

Cash Out – MWOD
* Roll out the shoulders with a lacrosse ball
* Partner hamstring stretch

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