Workout of the Day
STRENGTH
Wide Grip Pause Bench Press
4×8-12
Notes
In no more than 8 total sets (including warm-ups) work up through 4 progressive sets of 8-12 reps. Your first work sets should be in the 10-12 rep range and your final two should be in the 8-10 rep range. No Missing. Hand Placement should be about a hand length wider than you typically bench.
METCON
AMRAP 16:00
4 Strict Chin-Ups
8 Push-Ups
12 Box Jumps
16 Tuck-Ups
Notes
Work through all 4 movements at a steady pace.
Scale up the Chin-Ups to 4 Kipping Bar Muscle-Ups or 3 Ring Muscle-Ups if able!
CrossFit Group Class Programming Template (WK1/2)
Danny and KMO lunging through the holiday season
Holiday Schedule
We have a modified schedule this weekend for the holiday. Below is the confirmed schedule for Friday and Saturday. We may trim some classes on Sunday to accommodate low attendance. Check the Zen Planner member app for details.
Friday 12.24
Open Gym 8am-1pm
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit
Saturday 12.25
Open Gym 9am-12pm
9am CrossFit
10am CrossFit
11am CrossFit
New Year’s Yoga and Meditation Fundraiser
There are still 8 slots left for our New Years Day Yoga, Meditation event. Click here to see the full details and sign up!