Who has the most friends?

The CrossFit Zone “Guest Days” are upon us! Here’s a little more information to give you an idea of what this event is all about:

WHAT: You are welcome to bring a guest to CrossFit

WHERE: 708 Pembroke Street

WHEN: Starting August 22nd, through August 24th

WHY: So you can introduce your friends and family to CrossFit!

DETAILS: You and your guests can attend any class you would like. YOU MUST ARRIVE 15 MINUTES EARLY FOR CLASS, or the coach will ask you to wait and take the next class.  This is to give your guests plenty of time to fill out a waiver and meet the Coach! It is your responsibility to show your guest the warm up routine prior to class, so they can be ready to go when class begins. And of course, all guests are welcome to work out for free!

Just a quick little reminder for those Zoners who will be bringing your friends or family to class: These people are YOUR guests, so please stay with them the whole hour and make sure they feel at home.  When you all arrive, there will be a clipboard in the front lobby with a waiver on it.  Please make sure that your guest fills out the waiver, that they write down that you referred them to the Zone, and that they fill in all the boxes with initials (essentially, complete the waiver in full). When the waiver is fully filled out, please hand it to the apprentice Coach or Head Coach on duty.  After that, please give your guest a quick orientation and tour of the gym: i.e. show them the whiteboard, the bathrooms and the equipment.  We will be doing a proper warmup during the Buy-In on each of our Guest Days, but you will also need to take your guest through a preliminary warmup (whatever you would usually do yourself) during the time left before class begins. .

Thanks in advance for bringing your friends!  We hope they love the Zone as much as you do 🙂

Today’s Workout:

Buy In – Overhead Squat

1-1-1-1-1-1-1 E3M

WOD – “Spealler Special”

2 Rounds of:

75 Double Unders
50 Walking Lunges
25 Burpees

Zone 4 – Scale double unders as needed
Zone 3 – Scale to single skips (3:1)
Zone 2 – Scale the reps to 50, 30, 15
Zone 1 – Scale the workout as needed

Cash Out –  Figure four and calf stretch



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