Yoga Time!


CrossFit Zone introduces YOGA CLASSES!!!!

There will be a trial Yoga class on Monday, September 13th starting at 7:45pm taught by Sandra Smith

We will also be holding a Yoga class on Friday, September 24th starting at 10:45am taught by Paula Hosking.

Classes will be held weekly at these times, hope to see lots of Zoner’s out for them!

Just a reminder that the Taranis Winter Challenge registration opened yesterday and spots are filling up FAST!!!

If you are wanting to compete, don’t hesitate… register NOW! Especially for the Affiliate Challenge, I got an email saying that all the spots are almost filled.  If you want to compete on a team, talk to H-Bomb!

Today’s Workout:

Buy In – 2 rounds not for time of:  250m row, 10 thrusters (bar), 5 pullups

WOD – “Jackie”

A classic crossfit WOD, Jackie is a toughie but a goodie AND on our awesome leaderboard.  Check out the video of these athletes

For time

  • 1000m row
  • 50 thrusters (45lb)
  • 30 pullups

Compare to May 7th, 2010 on My Fran Time

Zone 3 – Scale to assisted pullups

Zone 2 – Scale thruster weight as needed

Zone 1 – Scale reps as needed, ie – 500M row, 25 thrusters, 15 pullups

Cash Out – Goat practice – choose 1-2 goats to work on for technique.

Thursday 7:30pm Sept 2nd


  • Muscle ups on Rings + Bar
  • Handstands

WOD: (20) V-Snaps/ or tuck Crunch, (30) Strict Pull ups/ Ice Cream Scoops, (20) Ball Press/Drag Press


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