Announcements

Winter Weather – Tuesday/Wednesday

Due to dangerous road conditions the following classes are cancelled. Please keep an eye on the facebook community group, these WOD posts, and the Zen Planner calendar for other possible cancellations!

Tuesday 11:00AM Open Gym
Tuesday 1:00PM Open Gym
Tuesday 4:30PM
Tuesday 5:00PM QF
Tuesday 5:30PM
Tuesday – 6:30PM
Tuesday – 7:30PM
Wednesday – 5:30AM
Wednesday – 6:30AM QF

Thank you and hope you stay safe and warm!

QuickFit

Warmup

Run 200m
10 Kettlebell Swings
10 Goblet Squats

WOD

Every 4:00 for 20:00
Ski 15/10 Calories
:20 Side Plank Hold/side
15 Wall Balls
20 Steps Wall Ball Overhead Walking Lunge

Recovery

2:00 Saddle stretch with back on wall ball

CrossFit

Cycle 3 – Retest Week – Day 2

Warmup

15-10-5
Wall Balls
KB Swings
Box Jumps

Strength

Find a 5RM Back Squat

WOD

4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx

Competitor Extra

Every :90 Until Failure
3 Bar Muscle Ups
5 Shoulder to Overhead, 135/95lbs

Add 10/5lbs each round