… So here it is!
We have added another 7:00am class for you early bird Zoner’s. Join Coach Bones for the first Monday 7Am class on September 13th!
Check out the new updated online schedule
Reminder:
Don’t forget that the 1st Yoga class at the Zone is Monday, September 13th @ 7:45pm – 8:45pm. Come out for our FREE trial!
Today’s Workout:
Buy In – Shoulder Press, 6 x 1 rep. Build up over the course of the six sets to a heavy single rep. Ideally, sets 4-6 should be above 90% of your 1RM
WOD – “A kneed to run”
Elite – For time:
- run 800m
- 20 burpees
- 20 knees to elbows
- run 500m
- 15 burpees
- 15 knees to elbows
- run 400m
- 10 burpees
- 10 knees to elbows
- run 200m
- 5 burpees
- 5 knees to elbows
Zone 2 – scale knees to elbows to double crunch, scale distance if needed
Zone 1 – scale as needed
Cash Out – Coaches’ choice mobility (roller, stretches, mobility blog)
yay!!! thanks for the new 7’r! b is happy!
this wod is going to be fun?? especially before the newbee wod!
ps there may be some paleo macaroons at the 530 friends and fam!
b, I will be there, SOLELY for your Paleo Macaroons!
Wish I could be there tonight.
Give my best to Sean.
Thanks Jer, but I wasn’t able to make it to the BBQ at the zone tonight. Thanks again for the P-Bars!! they rock!