Friday, December 20, 2019

Good evening.

Friday at us again.

Reminder that we are on the ice on Friday night at the Eastlink Center at 7:45pm. Try to be there for 7:30 so we have an idea of numbers. We have two goalies, which we are fired up about this year. Afterwards we plan on going out for a beverage and bite if you are keen.

Saturday and Sunday classes on per usual and then on Monday we have our twelve days of Christmas. Class schedule is the same, but the gym will be set up for the 12 days of Christmas so you will come in and warm up and then get after it in heats of 4 or 5 people.

On Tuesday, Christmas Eve Day, the 24th, we have class at 9am at both CF782 and 782 Athletics.

CrossFit - 6/12/430/530

Squatting Strength

10 minutes to build to a moderately heavy 3 rep Back Squat

After our warmup get into some solid reps building up in weight before coming down for the workout.

in between your sets practice your kipping hspu or box pushups.

We tested out our front squats on Monday and now we get into some back squatting to continue building that base for the new year.

Partner Conditioning

In pairs complete the following as shown; break up the reps as you see fit.

‘Hung Up’

100/80cal Row or 1.2K Run (600m each)

2 Rounds

40 HSPU/Box HSPU

20 Back Squats (225/155) (185/125) (135/95)

100/80cal Row or 1.2K Run (600m each)

20 Minute Cap

Something skilled, something heavy, and something for the ol’ lungs.

Grab your very best friend and get in and get after it.

Pace out the first part on the rower/bike or ski erg and then work efficiently through your two rounds before jumping back on your machine and finishing strong.

782 Teens - 330pm (CF782)

Open Gym/Class WOD

- Team 782