Wednesday, September 25, 2019


I use to make excuses. Something would come up and I’d say ‘O, I can’t do that because of XYZ.’ And that would be that. There would be no learning, no room for growth, no chance for me to get better and or to take on a new challenge. Now I try to do the opposite. It is not easy, it’s not always fun. It’s sometimes very frustrating and usually extremely humbling, but let me tell you, it is worth it. So instead of making excuses I TRY to do the opposite. I try to be infinitely open to new ideas and to taking on new challenges, to being pushed to be better. Does it always work. No. Do I often fail. Yes. But it doesn’t mean I stop trying to do this. Whatever challenges or obstacles you may face in life, whether they be external issues or something you bring on yourself with your thoughts I hope you will try as well.

We are looking to roll out our schedule for seminars and so far we are looking at the following. Nothing set in stone yet, but we are getting there.

Saturday, October 5th at 12pm at CrossFit 782 - Mobility/Yoga/Stretching (Charles Sanderson)

Saturday, October 12th at 12pm at CrossFit 782 - Skilled Gymnastics

Sunday, October 27th at 11am at CrossFit 782 - Injury Prevention & Adapting Workouts (Harrison McIver & Brett Roberts)

Saturday, November 2nd at 12pm at CrossFit 782 - Olympic Lifting (Kyle Strang)

We are still looking at dates for a nutrition seminar and goal setting seminar. Details to be confirmed this week. These seminars are free to all 782 members and $15 for non-members. They should be about an hour to an hour and a half in length.

CrossFit - 6/9/12/430/530/630

Conditioning & Mental Fortitude

‘The Mentalist 1.0’

E3MOM x 5 Rounds

10/8cal Row/Ski/Bike or 50m Run (half and back)

10 Burpees

10 Double DB Power Cleans (just one head of each DB must hit the ground

‘The Mentalist 2.0’

E3MOM x 5 Rounds

10/8cal Row/Bike/Ski or 50m Run

10 Burpees

10 DB Front Squats

You should be looking at finish these 3 movements in 90 seconds to max 2 minutes so you have at least 1 minute rest. If this is not happening you will scale the numbers so you can get the same intensity out of this workout. If you don’t make a round in under 2 minutes take a rep off of each movement. The goal is to go hard and then rest, classic interval training. Part 1 will roll right into part 2. Front Squats on the hard mats, burpees on the soft mats, and rowing along the wall. We will stagger start with two or three groups. Keep working and pushing those around you.

782 Olympic Lifting & Gymnastics Comp Class - 630 to 830pm (CF782)

Come for the 630 class and stay for comp class which will run from 730 to 830 with some work on our Olympic Lifts and Gymnastics Skills.

It will feature our:

1. Class Conditioning

2. Olympic Lifting

E2MOM x 5 Rounds (10 minutes)

3 Back Squats (2s pause) + 3 Box Jumps

Accumulate 50 PVC Split Jerks during the rest

This is done as a warmup to our next section

10min EMOM

1 Clean & Jerk

3. Gymnastics

Accumulate 30 Bar MU’s in as few sets possible


3 Rounds

10 Pullups/C2B

10 Plate G2OH

10cal Ski

4. Accessory Conditioning

3 Sets

400m Jog

500m Slow Row

400m Run

500m Hard Row

782 Stars 4 Life - 10am (CF782)


BarBell Back Squats x 5 reps x 3sets - add some weight if you feel comfortable with this movement

DB Snatch x 4 reps x 3sets - practice for the workout


3mins on - 3 mins off x 3 Rounds (18 minutes)

6 Burpees

12 DB Snatch

18 Squats

ME MB Situps

A little bit of fun here. Get to work on your first 3 minutes and try to get them out in 2 minutes so you have on minute to work on your MB Situps.

782 Kids - 330pm

Conditioning & Mental Fortitude

‘The Mentalist 1.0’

6min AMRAP

10 DB Power Cleans

10 Burpees

100m Run

‘The Mentalist 2.0’

6min AMRAP

10 DB Front Squats

10 Burpees

100m Run

Skill Work - 10 minutes

Rope Climbs


Box Plate Jump Clears

- Team 782