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Lets dial in your fitness in 2022
Join the CrossFit Zionsville WHOOP team. get a free month trial and a Free WHOOP band – click the link Join.whoop.com/cfz

2021 Program recap and 2022 overview
Click here

Hands on Nutrition challenge coming January 2022
– a healthy approach to understanding Macros and building long lasting results
– Grab an accountability partner. Teams of 2 challenge
– FaceBook Group
– in house competition at end
– Non-Gym members/family/friends can join the challenge
– Weekly challenges
keep an eye out for an email with more details

Schedule
Friday 12/24 – 7:00, 8:00, 9:00 and 10:00 am classes only
Saturday 12/25 – Merry Christmas – closed
Sunday 12/26 – Open Gym 9:00 – 11:00
Friday 12/31 – 7:00, 8:00, 9:00 and 10:00 am classes only
Saturday 1/1/2022 – Closed HAPPY NEW YEAR

Monday

STRENGTH
7-5-5-3
Sumo Deadlifts*
*Build up to a Moderate-Heavy weight.

WORKOUT
4 ROUNDS FOR TIME
500/450m Row
20 Toes to Bar
15 Sumo Deadlifts (185/135)
-Hard Cap 18:00-

Tuesday

STRENGTH
7-5-5-3* Push Jerk
*Build up to a Heavy weight.

WORKOUT
AMRAP x 14 MINUTES
3 Push Jerks (115/75)*
12 Alt. Back Rack Lunges
18 Up-Downs

*Increase the PJ by 3 reps every Round.

Wednesday

STRENGTH

ON A 12:00 RUNNING CLOCK… Perform 4 Sets of Complex:
1 Power Clean
+
1 Hang Squat Clean
+
1 Front Squat

*Set 1 – Moderate-Light
Set 2 – Moderate
Set 3&4 – Moderate+

WORKOUT
EVERY 6:00 x 4 SETS
20/15 Cal Row
50 Double Unders
7 Hang Squat Cleans (135/95)
50 Double Unders
20/15 Cal Row
-Rest the Remainder of Time

Thursday

STRENGTH
7-7-7-7* Deadlift
*Build up to and slightly past workout weight.

NCFIT BENCHMARK WORKOUT
“THE THREE WISEMEN”
3 ROUNDS FOR TIME
15 Deadlifts (225/155)
25/20 Cal Bike
35 DB Thrusters (35/20)

Friday

12 days of xmas
100 m Row
2 Power cleans – 135/95
3 push jerks
4 Front rack lunges
5 burpees
6 box jump overs
7 C2B
8 TTB
9 Slam ball
10 pistol squats
11 Dead lifts
12 HSPU