Hello Crew.

If you have any questions or ideas for us please reach out to either Mike or I at any point!

We are ready with you all for another outstanding week within our 782 walls and as part of our 782 Family.

Community & Fitness has always been the driving force behind what we do to help you improve you overall health and wellness.

This will only continue to improve as we move forward together.

See you all this week.

Check out 782fitness.com for all future updates.

782 Fitness - 6/730/9/1030(PrimeTimers)/12/130/3/430/6/730

782 Athletics - 6/730/9/1030/12/130/3/430/6/730

Warmup

Coaches Choice

Strength

12 minute E2MOM

4 Rounds

0: 3 Pause Front Squats - 2 second pause at the bottom

1: 3-5 Strict Pullups or 6-8 Jumping Pullups or 5 Scap Pullups

2: 30 second Hollow Hold

We continue on our trend of building our strength back. Slowly, but surely.

Stay light with your back squats and focus on solid movement patterns.

For the strict press, stay light and move well with your core engaged and then hold that hollow hold for 30 seconds to build that hard midline.

Conditioning

“Stand Up”

12 minute AMRAP

7 (deep) Ring Rows

5 Cleans (135/95lbs) (95/65lbs) (75/55lbs)

30 DU’s/50 SU’s/30 seconds skipping practice

We continue to look at building some upper body strength here with your ring rows.

If you comfortable with this movement work on your squat cleans.

And then we continue building in some skipping to get you back at this movement if you have missed it.

Mobility/Skills

As we move through this week we will continue to work on mobility and core work.

We all know we should be doing this work, but it is not always easy doing it on our own.

I believe ROMWOD will help us all maximize our fitness and keep us healthy and safe long term.

Keep up the work on this type of training as much as you can.

At Home Workout

“Stand Up at Home”

12 minute AMRAP

5 Odd Object Front Squats

10 Renegade Rows

30 DU’s/50 SU’s/30 Lateral Hops

- Team 782

782 Family.

We do not tolerate the racist comments and subsequent reactions recently made by CrossFit CEO Greg Glassman. The reaction has been significant and growing: https://morningchalkup.com/

We are going to notify CrossFit HQ that unless Greg Glassman is removed as the CEO of CrossFit Inc. we will be de-affiliating from the CrossFit brand.

This is not an action we take lightly but we believe words are meaningless right now. Only action and educating ourselves can help us move forward.

We acknowledge systemic racism and white privilege in society, past and present. We are working towards taking an educated and active role in anti-racism efforts in PEI.

- Team 782

Saturday Night.

We will leave you with a quick message for the weekend.

Enjoy those around you. Enjoy your own company. Reset yourself for another fantastic week.

We want to hear one thing from you over the next few days.

Please send me an email at brett@782fitness.com telling us: YOUR WHY.

Why you came back to 782? Why you joined 782 in the first place? Why you workout?

We will be doing a blog/email/article on this over the next week and we want to hear from all of you.

Please have a few thoughts about this and then let us know your WHY.

CrossFit 782 - 930am/11am

Warmup

Coaches Choice

Conditioning

“Slip & Slide”

30 minute AMRAP

500/400m Row or 1.2/1.0K Bike or 400/300m Ski

40 MB Russian Twists

30 DB Snatch

20 Pushups

10 Box Jumps

in the past we have always saved our Sundays for a great little cardio piece.

And tomorrow that stays the same.

Get in for a class and get in some work before we kick off week 2.

- Team 782

Hello All!

Reminder that the weekend schedule is up now.

We have classes at 8/930/11/1230 at CrossFit 782 and 9/1030 at 782 Athletics on Saturday.

For Sunday we have class at 930/11 at CrossFit 782.

If over the course of the day we see these classes filling up we will add more classes in.

With the weather being what it is tomorrow we will not be doing anything outdoors.

If you want to enjoy the rain get outdoors for a run!

Our plan over the course of the summer is to host different fitness experiences outdoors (indoors possibly too) as they fit in with the social distancing requirements the government has put in place.

We are looking at doing some larger track workouts, getting out to the farm for some workouts, working out on the turf, etc. This will allow us to get our workouts done in the morning/lunch time, all the while hosting a number of members at both our locations and outdoors and then still head out and enjoy the afternoon and weekend.

As you start getting back into your training and need any work done on your body check out Harrison at Reactive Health at UPEI. They are back up and running and have been working with us for the past 3 years keeping all your wonderful athletes healthy and safe.

Thank you again for everything you have done to bring this community back together this week. We are so grateful for this amazing Island and the wonderful people we call our extended family.

CrossFit 782 - 8/930/11/1230

782 Athletics - 9/1030

Warmup

Coaches Choice

Strength

10 minute E2MOM

5 Rounds

Power Snatch + Hang Power Snatch + OHS

or

Power Clean + Hang Power Clean + Front Squat

We start back into a bit of Olympic Lifting. Go light with these movements.

Move well above all else.

Conditioning

“The Captain”

3 minute AMRAP - Rest 1 minute

5 Rounds

3 Hang Power Snatch

6 Situps

9 Squats

Choose a light weight.

A weight you can move through comfortably, but will be challenging if you do not focus on your form.

Mobility

ROMWOD

Keep up the work. See the results.

At Home Workout

“The Captain @ Home”

3 minute AMRAP - Rest 1 minute

5 Rounds

6 Ground to Overhead (backpack)

9 Pushups

12 Squats

- Team 782

Hello all!

Few announcements leading into the weekend.

We will have classes at CrossFit 782 and 782 Athletics.

Saturday

782 Athletics

9am

1030am

CrossFit 782

8am

930am

11am

1230pm

Sunday

CrossFit 782

930am

11am

Once we see how these classes fill up over the next 12-24 hours we will be able to adjust classes (add more) if we are reaching capacity and want to give people more space to get in to get training.

Thank you for being patient with us through this all. We are all working together to give you the best experience we can as we navigate the new normals.

We will also be adding a track workout this Saturday. Once we work out the logistics of the government rules we will name the time and place and add it to the scheduling app so people can sign up.

For the remainder of the spring/summer we will be continuing the Saturday workout experiences as we will meet at different locations to get some fitness in according to whatever rules are in place at the time.

If you are looking for a place to track your scores/times/etc. you can download the SugarWOD app and join the CrossFit 782 team and start tracking your daily scores and lifts and give fist pumps to your fellow members.

CrossFit 782 - 530/7/830/10/12/130/3/430/6/730

782 Athletics - 6/730/9/1030/12/130/3/430/6/730

Warmup

Coaches Choice

Strength

10 minute E2MOM - 5 Rounds

4 Deadlifts

30 seconds Handstand Hold attempt/practice or 5 Strict Box HSPU/Hips elevated HSPU

Conditioning

“Friendly Fellas”

“Friendly Fella 1”

7 minute AMRAP

10 Burpees

100m Run

Rest 4 minutes (clean rowers)

“Friendly Fella 2”

7 minute AMRAP

10/8cal Row

15 Air Squats

Mobility

ROMWOD

“See The Best”

Twisted Cross

Thread the Needle

Saddle Eagle

Low Dragon

Saddle Seated Forward Fold

Child's Pose

Stay Swole & Flexy

Let’s Go!

At Home Programming

“Friendly Fellas @ Home”

14 minute Partner AMRAP

10 Burpees

200m Run

alternate rounds with a partner or rest 1:1 for work to rest ratio

Have some fun at home.

- Team 782

G’day.

Such a fantastic week.

To all those people finding their new routine whether it be with family, work, life, business, social routine, we wish you all the best and we are here to support you in whatever way you need.

I am so proud of this community and this 782 family we have for all your support through the past 3 months and over the past 3 days kicking things back off.

Few small announcements as we get through this week.

At 782 Athletics come on in through the front doors and wash your hands downstairs before coming on upstairs and find your space to use. CF782 put your gear down and then wash your hands when you enter.

At 782 Athletics we will try to exit through the back door and at CF782 we will exit through the garage on nice days and then through the lounge doors when there is rain.

At CF782 hold the front door as you enter as the wind these days has a mind of its’ own.

Continue to bring your own water as we can not use the shared water stations as per Health Canada guidelines.

We also have had quite a few people reach out to us about starting up in some capacity and we are sorting out these details so if you know any of these people please tell them to have some patience with us as we figure out the best way to do this. Our priority right now is taking care of our members who have been with us throughout this all.

Keep up the great work everyone.

CrossFit 782 - 530/7/830/10/12/130/3/430/6/730

782 Athletics - 6/730/9/1030/12/130/3/430/6/730

Warmup

Coaches Choice

Strength

9 minute EMOM

0: 20-30 second L-Sit/Knee Tuck Hold or Plank

1: 10 DB Strict (hold DB in both arms on your shoulders; alternating arms; 5 per arm)

2: 5 Box Jump Clears

Today we work on three different skills.

We get to hang from the bar and work our core strength. Hold whatever position works for you.

On the dumbbell press you will hold both dumbbells and alternate between pressing the left arm and the right arm overhead.

Grab a box that works for you and work on your vertical height.

Conditioning

“Travel Lite”

4 minute AMRAP - Rest 2 minutes

3 Rounds

6 Double DB Suitcase Step Ups

12 MB Slams

18 Situps

Most of you know about working with one dumbbell, but how about with two?? Work that grip.

And then take out some anger.

And then work on that core like we do.

Mobility

ROMWOD

Stick with the program. Get Swole & Flexy.

At Home Workout

“Travel Lite At Home”

4 minute AMRAP - 2 minute Rest

3 Rounds

6 Odd Object Step Back Lunges

12 Ground to Overhead

16 Situps

Take 15 minutes out of your day and just move for yourself!

- Team 782

Good Evening.

Two days in.

Could not be more proud of the community.

Love you all and thank you for making this week so much fun to come back and see you all.

Hope you are all still being patient with yourself and you training and doing what you can as you are surrounded by such an extremely positive and supportive group of individuals. We are with you every step of the way no matter where you are in your life right now.

Reminder that if you can not get booked in at either CF782 or 782 Athletics to check the schedule for the other gym and see if there are any available slots that will work for you.

Right now we are in the middle of setting up our specialty classes, our kids and teens classes so please be patient as we work on the logistics of these programs so they can work for everyone all summer.

If you have questions about these programs please email me at brett@782fitness.com and I will help you as best as I can.

If you have any questions, concerns, or comments at any point please let us know and we will do what we can to help.

CrossFit 782 - 530/7/830/10/12/130/3/430/6/730

782 Athletics - 6/730/9/1030/12/130/3/430/6/730

Warmup

Coaches Choice

Strength

12 minute E2MOM

5 Back Squats

5-10 Pushups

We want to continue building that strength we gained during quarantine with some solid pushups. Go weighted if you are feeling crazy.

We also get those back squats in, building steady in strength.

This format of the E2MOM gives you structure and built in rest to focus on moving with quality above all else.

Conditioning

“Sequence”

10 minute Ascending Ladder

4 - 8 - 12 - 16…

WBS

DB Snatch

V-Snap

You have seen many triplets this week and the reason for that is so that we do not overtrain one movement over and over again too soon.

We bring some wall ball shots back.

We work on a movement you are probably all familiar with so you are able to push hard.

And then we work some core

Let’s get it.

Mobility

ROMWOD

Saddle Eagle

Saddle Archer

Puppy Dog

Down Dog

Bound Angle

Thread Flat Needle

At Home Workout

“Sequence At Home”

10 minute Ascending Ladder

4,8,12,16…

Squat Jumps

Backpack Ground to Overhead

V-Snaps

- Team 782

G’day!

We hope you all had a fantastic, fantastic first day.

It makes me feel so proud seeing you all back here.

Take the first week and be patient with yourself. Keep moving. Go slow when you need to go slow and be safe with your movement.

This would be a great time to really focus back in technique.

Move well. Move efficient. Be supportive.

Be your best you.

Keep up the great work all week.

Few things to announce.

We will be giving out chalk to each of you this week to keep for yourself. This will be kept in your bag to be used from class to class. Keep it safe and only use it when you need it.

Please bring in a bag tomorrow so you can put your chalk in.

Reminder that all our kids/sport/specialty classes will start next week.

For those teens in grade 9 through to high school they can book in this week and come to the classes.

https://782athletics.onramp.online/planner

https://cf782.onramp.online/planner

Again for the programming we will build slow and steady.

Lots of strict work to start, all the while getting a barbell back in your hands and giving you movements you may have not seen in a while.

You will continue to see our foundational movements, like the squats, burpees, pushups, etc. as our body can do these safely, but we will mix these in with other, more technical movements.

CrossFit 782 - 530/7/830/10/12/130/3/430/6/730

782 Athletics - 6/730/9/1030/12/130/3/430/6/730

Warmup

Coaches Choice

Strength

10 minute E2MOM - 5 Rounds

3 Strict Press

20 second Hollow Hold

10 Russian Kettlebell Swings

We start building up some of that overhead strength and at the same time continue to strengthen the posterior chain in a safe and effective manner.

Conditioning

“Take Two”

2 minute AMRAP - 1 minute Rest

5 Rounds

5 Shoulder to Overhead

10 Step Back Lunges

20 DU’s/30 SU’s

Again short, fast sets to keep you moving.

Choose a load you can move overhead unbroken and safely.

We have done lots of lunges and will continue to work on that coordination and balance.

And now time to show off those double unders you have been working on!

Mobility

Tuesday ROMWOD

Loving this to end off the class.

Stay Swole & Flexy.

At Home Workout

“Take Two At Home”

2 minutes on - 1 minute off

5 Rounds

5 Pushups

10 Step Back Lunges

20 Lateral Hops

Let’s Go!

- Team 782

Welcome Back.

782 Crew 2.0.

Please be patient. Please be kind. Please be respectful.

To those around you, to the space you are coming back to, and especially to yourself.

If you have not been on the scheduling site yet please do soon as soon as you can to add yourself to the classes.

782athletics.onramp.online/planner

cf782.onramp.online/planner

You can book spaces at both CrossFit 782 and 782 Athletics through this app.

If you are having any issues with this please email mike@782fitness.com or using onramp so we can help you as soon as possible.

This week we are trialing schedules at both spaces and things may change from week to week.

This week we will NOT have our sports teams, kids, or specialty classes.

These kids classes and specialty classes and sports teams will start next week with their schedule for the summer once we have all our systems in place. Thank you again for your patience.

Upon entering the gym you will wash your hands and put your bag beside your space.

From there you will get the gear you will need for the class and put it in your space and start getting mentally and physically prepared for the class.

The coach will lead a group warmup from your space and then you will move into a strength or skill portion and then get into you classic CrossFit conditioning. Depending on the day/time of the class you will do a cool down/finishing piece. Some days this will be ROMWOD, some days this will be core or skill or accessory work.

You will have 15 minutes to clean your gear down and put it back. The coach will be cleaning the general area and the you will exit through a different door from where you entered and the people from the next class can start coming in 10 minutes prior to their class.

Thank you again for being part of such an amazing community. We look forward to seeing you all this week.

CrossFit 782 - 530/7/830/10/12/130/3/430/6/730

782 Athletics - 6/730/9/1030/12/130/3/430/6/730

Warmup

10 minutes - Coaches Choice

Strength

12 minute E2MOM - 6 Rounds

Clean + 3 Front Squats

3-5 Strict Pullups (banded) or 6-8 Jumping Pullups

We are working our way back into things here for you today.

Stay light and move well through those squats. Your strength will come back, but for now just be patient with yourself. Move well now and you will be able to move well for life.

For those pullups work at what you can. Get a band if necessary and work at them. Or do singles and just practice getting some capacity back in for yourself.

Conditioning

“Revamped”

12 minute AMRAP

6 Hang Power Cleans

9 Box Jumps (Jump Up/Step Down) or 9 Step Ups

12 MB Situps

A classic triplet for you all to come back to. Nothing crazy here, but something for everyone.

Go with a weight you can move WELL for 12 minutes.

Heavy enough to challenge how you are feeling today, but not so heavy that your form falls apart.

You have missed the barbell, but we want to build it back into your life slowly, but surely.

You may have practiced your broad jumps, but now we want you jumping on a box. Stay consistent through these from rep to rep.

We all still need lots of core work. If you have not had an abmat here you go. Same goes for the medball.

ROMWOD

Coaches will lead you through today’s ROMWOD at the end of class.

At Home Programming

12 minute AMRAP

6 Odd Object Cleans

9 Burpees

12 Weighted Situps

We will continue the running workouts each week.

Mike Peterson will post those up for everyone tomorrow.

We will continue with the at home workouts posted daily and once we find a routine we will be able to able to add in Zoom workouts and Zoom ROMWODs for the people to do on days they can not make it to the gym.

THANK YOU AGAIN AND SEE YOU TOMORROW.

- Team 782

Hello All.

Our last Zoom class for now tomorrow morning at 10am!

Come one, come all!

We will be at CrossFit 782 between 10am and 3pm on Saturday to receive gear from you all!

If you need help picking up gear please let us know.

Tomorrow afternoon we will be releasing our new website with the scheduling app that will allow you to book in for your classes at both 782 Athletics and CrossFit 782.

When booking in if you are able to book in for off-peak hours that would be great and keep the peak hours open for people who are still only able to come in either in the morning before work or in the evenings after work.

Below is our tentative schedule for the first week as this will be a moving target as we figure out what people need and want and where the demand is for classes and capacity

Monday to Friday

782 Athletics (8 people per class)

6am

730am

9am (kids)

1030am

12pm

130pm (teens)

3pm

430pm

6pm

CrossFit 782 (10 people per class)

530am

7am

830am

10am (PrimeTimers M/W; Adaptive T/Th)

1130am

1pm (Teen Friendly)

230pm

4pm

530pm

7pm

This schedule will be confirmed tomorrow and posted to our scheduling app and new website so people can book in for their classes. There will also be the option to cancel classes and a wait list for people to join in case people cancel. You will also receive notifications for your classes either the night before or the morning of the class to remind you of your schedule.

Zoom Workout - 10am

Workout of the Day

“Deck of Cards”

This one was our first Saturday workout way back when this all began.

Same rep scheme applies

A = 1 2 = 2 3 = 3 4 = 4 5 = 5 6 = 6 7 = 7 8 = 8 9 = 9 10 = 10 J = 11 Q = 12 K = 13

Club = Burpees

Spade = Ground to Overhead

Heart = Squat Jump/Squat

Diamond = Weighted Situp/Situp

If you have a backpack or piece of equipment to use for your weight that would be great.

Skills & Thrills

Get outside!

Running Club

Rest Day

Mobility

“Just Stretch”

• Fragon

• Seated Straddle

• Standing Straddle

• Half Front Split

- Team 782

Hello All!

Hope you are all enjoying this glorious weather this week.

We have been solidifying our scheduling for the first week and will have that out to you tomorrow as well as the scheduling app so you can book in your classes. As with everything right now what we release for the first week may change as we move into the middle of June so please be patient and open right now.

For booking your classes we ask that if you are able to come to the non-peak classes try and do so as there will still be people working 9-5 or 8-4 and need to come to come to the early morning classes or evening and suppertime classes.

We have a system in place at both CF782 and 782Ath to minimize physical interactions and maintain social distancing, all the while trying to give you back the best part of your day.

This includes washing your hands upon entrance, cleaning your gear after class, etc.

We also ask that if you are experiencing COVID related symptoms to stay home to keep those around you safe. There will still be at home programming for each day.

For gear take back we will be at 782 Athletics tomorrow from 10 to 3 and we will also be at CF782 from 1 to 4.

We will also be at CF782 on Saturday from 10 to 3 and if you need gear picked up please let us know as soon as possible so we can arrange to do this.

Thank you as always for your patience and understanding. Can’t wait to see you all.

Zoom Workout - 6/12/5

Workout of the Day

Maritimes in Motion Workout #5

“Final Countdown”

Compete

0:00 - 2:00

12 Pistols/30 Squat Jumps

2 Single Arm Devil's Press

2:00 - 4:00

12 Pistols/30 Squat Jumps

4 Single Arm Devil's Press

4:00 - 6:00

12 Pistols/30 Squat Jumps

6 Single Arm Devil's Press

Add 2 reps of the Devil's Press every 2 minutes until you can not complete the work within the 2 minute cap.

Move Hard

0:00 - 2:00

12 Pistols/30 Squat Jumps

2 Burpee Ground to Overhead

2:00 - 4:00

12 Pistols/30 Squat Jumps

4 Burpee Ground to Overhead

4:00 - 6:00 12 Pistols/30 Squat Jumps

6 Burpee Ground to Overhead

Add 2 reps of the Burpee Ground to Overhead every 2 minutes until you can not complete the work within the 2 minute cap.

Just Move

0:00 - 2:00

20 Air Squats

2 Inchworms

2:00 - 4:00

20 Air Squats

4 Inchworms

4:00 - 6:00

20 Air Squats

6 Inchworms

Add 2 reps of the Inchworm every 2 minutes until you can not complete the work within the 2 minute cap.

Skills & Thrills

4 Rounds

5 Strict Pullups

5 Weighted Squats

25’ Handstand Walk/45 seconds practice/3 Wall Walks

Running Club

Rest Day

Mobility

“No Days Off”

Lizard

Twisted Lizard

Half Saddle

Seated Cross Shin

- Team 782

https://www.youtube.com/watch?v=w0VNbj0XhZ8&feature=youtu.be

Heather Wood & Cara Petitpas throw down for our final week of Maritimes in Motion.

Heather Wood, 8th fittest woman in the 45-49 division after the Age Group Online Qualifier, and local legend went up against Cara Petitpas, crushing this fundraiser already, who jumped in on a moment's notice to fill in for Anikha Greer, out this week due to injury.

Compete

0:00 - 2:00

12 Pistols/30 Squat Jumps

2 Single Arm Devil's Press

2:00 - 4:00

12 Pistols/30 Squat Jumps

4 Single Arm Devil's Press

4:00 - 6:00

12 Pistols/30 Squat Jumps

6 Single Arm Devil's Press

Add 2 reps of the Devil's Press every 2 minutes until you can not complete the work within the 2 minute cap.

Move Hard

0:00 - 2:00

12 Pistols/30 Squat Jumps

2 Burpee Ground to Overhead

2:00 - 4:00

12 Pistols/30 Squat Jumps

4 Burpee Ground to Overhead

4:00 - 6:00 12 Pistols/30 Squat Jumps

6 Burpee Ground to Overhead

Add 2 reps of the Burpee Ground to Overhead every 2 minutes until you can not complete the work within the 2 minute cap.

Just Move

0:00 - 2:00

20 Air Squats

2 Inchworms

2:00 - 4:00

20 Air Squats

4 Inchworms

4:00 - 6:00

20 Air Squats

6 Inchworms

Add 2 reps of the Inchworm every 2 minutes until you can not complete the work within the 2 minute cap.

For scoring once you complete the squats (either 12/30/20 reps), that will be counted as 1 rep in your score.

- Team 782

Hello all!

Spent the past few days between 782 Athletics & CF782 and both spots are looking ready to go.

Schedule will be posted for both spots on Friday as well as the scheduling app on our updated website so you can book into the classes, as well as be put on a wait list, and cancel classes if you can not make it and give notice to people that will be hoping to make those time slots.

A few protocols to note is that you will be able to come into the gym 10 minutes prior to the class and the first thing you will do is wash your hands before going to your workout space. You will have most of the gear you need there, but if you need something else you will go grab it, while still maintaining social distance from other people. After the class is finished you will wipe down your equipment and area and exit through either the garage door or the door in the lounge.

The first few weeks will be a learning experience for everyone so please be considerate of other people and have patience with the coaches, yourself, and other members.

We will be at CF782 tomorrow from 10 to 3 receiving gear back so please come on in to drop off your gear!

Zoom Live Workouts - 7am/12pm/5pm

Workout of the Day

“ZooLander”

100 Jump Jacks

90 Mountain Climbers

80 Squats

70 Situps

60 Walking Lunges/Lunges

50 Burpees

40 Pushups

30 Ground to Overhead (KBS/DB Snatch/Clean & Jerk, etc.)

20 Thrusters (BB/DB/KB/etc.)

1000m Run/Row or3000m Bike

Another little retest here crew!

Skills & Thrills

Rest Day

Running Club

Run 2

200s.

Let’s build some speed and get those legs fired up.

Go to Stone Park, Bluefield, Montague, whichever track is closest, or find a park, soccer field, dirt road or quiet street.

Mark off 200m.

Do 5-10 200m at 80% with 200m jog or walk as rest.

Nice long, easy cool down.

Mobility

“Circe”

Saddle Eagle

Dragon

Lizard

Twisted Lizard

Pigeon

Half Split

- Team 782

Mid Week Madness.

Few updates from 782 2.0.

Gear will be taken back at 782 Athletics tomorrow from 10am to 3pm and again Friday from 10 to 3.

We will be at CrossFit 782 on Thursday from 10am to 3pm and Saturday from 11am to 1pm.

If these times do not work for you please let us know and we will make other arrangements so we can be set up Saturday evening and ready to go for Monday morning.

Our new website and scheduling app will be up and launched this week as well and you will be able to book through this at either 782 Athletics or CrossFit 782 through this app for one of our many classes.

There will be a half hour block between each class for the gear to be cleaned off and people to clear out before the next class comes in. You will enter through one door and wash your hands before going to your designated area to workout. You will exit through either the garage or the door through the lounge, depending on the weather after class.

Live Zoom Workout - 7am/12pm/5pm & Youth Workout - 1pm

Workout of the Day

“Rise & Shine”

50-40-30-20-10

cal Row/DB Snatch/G2OH/American KBS

Situps

Air Squats

Rest 3 minutes

“Rest & ReSet”

4 Rounds

10 DB Hang Power Clean & Jerks (alternating)

50 DU’s/Lateral Hops or 100 SU’s

Last time we did Rise & Shine we did one of the United in Movement workouts directly afterwards. This time we sub in another burner for it.

Skills & Thrills

4 Rounds

5 Pullups or Bent Over Rows

5 Weighted Pushups or HSPU

10 Pistols or Pistol Practice

Running Club

Rest Day

Mobility

“Back For More”

Saddle Archer

Puppy Dog

Dragon

Lizard

- Team 782

G’day.

I am sure you have lots of information flying at you from all angles this week, as the gym starts opening back up, local restaurants start opening back up, and the province is taking steps to keep people safe along the way.

As we move into our next phase of on June 1st please remind yourself to have patience with others and with yourself as we are moving through and into very unknown times. Everyone has different opinions on how this should look and what is right and what is wrong, but please remember to take a moment before you criticize those around you. We are all trying to make this new normal work the best we can.

This week we are taking gear back from both locations.

CrossFit 782

Tuesday/Thursday - 10am to 3pm

Saturday - 11am to 1pm

782 Athletics

Wednesday/Friday - 10am to 3pm

We will be between the two locations this week getting our space set up for workouts come Monday morning. Please clean your gear off before returning it to the gym. We will wipe down the gear once we have it as well and set it up at both locations for our workouts starting June 1st.

Our full schedule for both spaces will be released this week, along with a list of protocols and procedures to follow for your training in the gym. We will also be releasing the plans for at home workouts, running workouts, and your mobility sessions. Please reach out to us if you have any questions, concerns, or ideas.

We will also be releasing a scheduling app where you will be able to sign up for classes each week so we adequately keep track of class sizes. We will also be revamping the website so you and easily and effectively have access to these tools and keep up to date on any changes to our schedule/protocols.

Live Zoom Workouts - 7am/12pm/5pm

Workout of the Day

“Sun.Fun.Run.”

1K Run/Row or 5 minutes cardio

50 Burpees

1K Run/Row or 5 minutes cardio

35 Burpees

1K Run/Row or 5 minutes cardio

20 Burpees

Another re test from the early days of this pandemic!

Skills & Thrills

3 Rounds for Quality

5 Broad Jumps

10 Deadlifts (BB/KB/DB/Odd Object)

20 V-Snaps

Running Club

Mile Repeats

Great stamina builder!

Warm-up

2-4 Rounds

1 Mile Run

400m Jog

Look for consistency in your first two rounds and then complete more if feeling up for the task.

Cool Down.

Mobility

“Appreciate the ROM”

• Thread the Needle

• Saddle Eagle

• Puppy Dog

• Seal / Sphinx

• Single Leg Forward Fold

- Team 782

This week we start the transition back to 782 in the physical sense.

There will be a lot of ups and downs, a lot of push and pull, a lot of plans and re plans as we move through this next phase as one.

I also know there will be a lot of compassion, a lot of patience, a lot of kindness for one another as we make changes to our fitness routine, to our new normal.

We look forward to making these changes with you and adapting to the new normal together.

We will continue our at home programming for those working out from the cottage, between Zoom meetings, when their children are down for a nap, when they have 15 minutes to just move.

We will also continue our at home running program and will be scheduling in ROMWOD classes three days per week on Zoom.

At both 782 Athletics and CrossFit 782 we will have an extended schedule to accommodate the smaller class sizes, but continue to provide the same capacity for our membership pre-pandemic.

There will be a half hour between each class to allow for cleaning of equipment and for people to reorganize their space for the next group coming in.

There will be zone where you will be able to complete your individual warmup, strength, and conditioning pieces amongst a group of supportive, strong, and grateful family of 782 athletes.

Our programming has always been in-house so we will be able to adapt our movements to keep you safe and build back strength and function efficiently and effectively.

We will continue to roll out our plans this week as we solidify a schedule and list of protocols needed to move back into our spaces safely and responsibly for the greater good of the community.

For gear take back we will be at CrossFit 782 and 782 Athletics between 10am and 3pm Tuesday through Friday. A specific schedule will be released tomorrow of these exact times and locations. Please clean your gear before coming back to the gym and leaving it out front. We will clean it again before organizing it through our two centres.

For this week we will be doing some retesting of workouts from the early days of this pandemic. You will be able to track your scores in SugarWOD to see what you have done and have some comparison of where you are now.

Live Zoom Workouts - 6am/12pm/5pm

Workout of the Day

“Hang In There”

5 Rounds

9 Perfect Pushups

18 Weighted Step Back Lunges

27 Situps

directly into

3 Rounds

30 Weighted Squats

30 Lateral Hops over Weight

directly into

1 Round

Max Plank Hold For Time

782 Skills & Thrills

4 Rounds

5 Pullups or Bent Over Rows

50’ Handstand Walk or 50 Shoulder Taps or 1 minute Practice

5 Back Squats (your choice of tempo/weight)

782 Running Club

Added Monday Morning

782 Mobility

Child's Pose w/ Shoulders

Lizard

Twisted Lizard

Seated Forward Fold

Seated Straddle

- Team 782

Sunday Funday!

Get outside and have some fun!

- Team 782

The weekend is here!!

Hope you are able to get outside and enjoy some of this sunny weather, whether it be working out or just hanging with family and friends.

We had sent out an email on Thursday looking for people’s ideal fitness schedule in and out of the gym. We have received tremendous feedback and it makes us even more excited to get back into the gym with you all and keep up the great training.

If you are not receiving these emails for some reason, check your junk mail and if it is not landing there, send an email to mike@782fitness.com so we can sort that out as soon as possible.

There will be a number of emails going out over the next few days about schedule, gear take back, cleaning protocols, etc. and we want to make sure you are all in the loop. These updates will also be posted to the blog and social media so you can check those spots if you feel you are missing out on anything!

Zoom Live Workout - 10am

Workout of the Day

Maritimes in Motion Workout #4

“Pump The Brakes”

4 Rounds

40 Jumping Lunges

30 DB Floor Press

20 DB Overhead Squats/Front Squats

Choose your division here and get to work on your movement!

Skills & Thrills

4 Rounds

5 Pullups or Bent Over Rows

5 Strict HSPU or Weighted Pushups

15 V-Snaps

Gymnastics skills to keep that body strong!

Running Club

Rest Day

Mobillity

“Worth the Time”

Fragon

Lizard

Extended Arm Lizard

Frog

- Team 782

Happy Birthday to the Big Rig herself, Coach Juliette Roberts!

Hope you are all having a great week and looking forward to creating your new schedules come June 1st.

We just added up a post today wanting to hear from you about what your ideal fitness/training/accountability schedule will look like come June 1st.

We all know we are excited to get back into the gym and we will have capacity to hold 9 to 10 classes a day at both locations and handled safely up to 90 people at each space. We also know people have been enjoying working out from home and will have many options for people to bounce back between the physical space of the gym and to do their running/conditioning/mobility/skilled workouts from home.

If you want to touch base with us via email at brett@782fitness.com or mike @782fitness.com or through OnRamp to let us know what your new normal would like to look like please do so!

Zoom Live Workouts - 6am/12pm/5pm

Workout of the Day

“Belt Buckles”

3 Rounds

40 Situps

40 Deadlifts

800m Run

Skills & Thrills

2 Attempts at a Max Time Plank/Side Plank/Side Plank

The goal here is just to stay in some sort of plank, whether that be a side plank or plank, either on your elbows or on your hands.

Running Club

15-25 minute Recovery Run

Mobility

“Storm Clouds Pass”

Child's Pose w/ Shoulders

Saddle

Half Saddle

Frog

Pigeon

- Team 782

Hello 782 Crew.

We are in the midst of creating our new schedule and updating our booking app for both 782 Athletics & CrossFit 782.

The booking app will be a must once we start physical classes back up at both spaces with limited classes sizes.

We are looking to created a schedule to maximize capacity for people still working from home, people going back to work, and people who may only be able to come to the gym at certain times each day.

We wanted to touch base with each and everyone of you to see what your updated ideal training/fitness/wellness would look like each week.

For example my ideal week would look like this now:

Monday - 1 hour CrossFit at gym at 2pm

Tuesday - 1 hour CrossFit at gym at 2pm - 30 minute skill work at home in the evening - 15 minute mobility at home after skill work

Wednesday - 1 hour CrossFit at gym at 2pm - 30 minute run at home in the evening - 15 minute mobility at home after run

Thursday - 1 hour mobility at home

Friday - 1 hour CrossFit at gym at 2pm - 30 minute run at home in the evening - 15 minute mobility at home after run

Saturday - 1 hour 30 minute CrossFit at home

Sunday - Hike/Bike/Swim

We want to gain insight to what you need and/or want with this new version of life.

We are looking at still offering online work you can do from home as well as updates on the Check In app for goal setting and accountability once we have that updated for June as well.

The more we can know from you, although it would be perfect, the better we can set up our online and physical training.

If you can send us an email back with your ideal fitness schedule or anything else you need as soon as possible that would be fantastic.

- Team 782