160121 ~ Zen Planner's New App!!

Did you know that Zen Planner has launched a new App??  Make signing up for classes that much easier, and download the App today!  Eventually we will be adding a virtual whiteboard where you will be able to post and see your scores, keep track of your lifts and WOD times etc.... Stay tuned for new features!

Have you signed up for the games yet?  Did you know that we are currently sitting in 3rd place??  What are you waiting for??  games.crossfit.com!

Strength:

Pause Front Squats

Every 90s x 4 min

3 @ 80%

 Then…

Deadlift

 Every 2 min x 8 min

Set 1 – 10 reps @ 50%

Set 2 – 10 reps @ 60%

Set 3 – 10 reps @ 65%

Set 4 – 8 reps @ 70%

Set 5 – 6 reps @ 80%

Conditioning:

“5 Min Race”

Complete as many reps as possible (no rest in between stations).  If you don't complete the prescribed # of reps in 5 min......record your reps and move on to the next station! If you complete the prescribed # of reps....then you have earned your rest! Today's focus is on cycling these movements through fatigue!!

5 min to complete:

100 Pullups

5 min to complete:

100 Push Ups

5 min to complete

1200m Row

5 min to complete

50 DB Push Press (50/35#)

Cash Out:

Mobilize & Socialize

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