Friday, December 13, 2019

Friday the 13th!

Love seeing everyone still getting in and getting after it as the holiday season is approaching.

Our schedule is as normal right up til the 24th so you can still get all your fitness in and enjoy all the goodies you want during the Christmas Break!

December 24th: Class @ 9am at CF782 & 782ATH

December 25th: Closed

December 26th: Class @ 2pm and open gym @ CF782

December 31st: Class at 10am at 782ATH

If you have not heard the interview from myself about CrossFit and from Anikha about competing in the sport of CrossFit you can check the link here! It is from Spud FM, 102.1 Radio.

https://drive.google.com/file/d/0B2sKzsEpDle6aDN4MVFleUhFTlFyWU9yS2U1c0hMUUpGeUdr/view

Reminder that during our 330 block we either have teens class or open gym for the teens!

CrossFit - 6/12/430/530

Olympic Lifting Technique & T2B Capacity

8 minutes to build to the weight you plan on using in the workout

Work on your squat cleans or cleans to best depth.

During this time also complete 20 best height T2Bs.

Team Training

‘3 Amigos’

20 minute AMRAP

10 Cleans (225/155) (185/125) (135/95)

20 T2B

Partner 1/2: AMRAP

Partner 3: 20/16cal Row

Weight for the cleans should be heavy and done as singles, but something manageable that you should be able to do consistently the entire workout.

These are cleans to best depth.

Partner 1 and 2 will be working on the AMRAP, completing as many reps as possible while partner 3 will be the rowing. Once partner 3 finishes their row they will switch and partner 2 will jump on the rower and do their 15/12 cals while partners 1/3 continue chipping away at that AMRAP.

- Team 782