Friday, January 10, 2020

Good evening.

Hope you are all ready for the first real weekend of the New Year! (Last weekend was still pretty much 2019!)

Get out and get into the gym if you can.

Big news for every single member as well.

We have started up our SugarWOD account. For those of you who do not know what SugarWOD is, it is an app and website where you can track your workouts and track your scores and progress. It is free for you all to use so download the app and get to work tracking your lifts, scores, workout, etc. As we roll this out over the month of January have some patience with us as we work out the kinks to add to your experience here at 782! This is for both 782 Athletics members and CrossFit 782 members.

At CrossFit 782 we have class at 8/10/11 with CrossFit 101 at 9am.

We also have an additional comp class at 12 on Saturday following the 11am class. And at 2pm our Special Olympics athletes come in to do their training until 3pm.

On Sunday we have class as usual at 10am.

At 782 Athletics we have class at 10am and then Fundamentals at 11am and then an intro class at 12.

Also at 782 Athletics we are going to be hosting the Provincial Soccer Teams in for some fitness testing and training Saturday afternoon and all day Sunday.

Athletics - 6/12/430/530

Upper Body Strength & LIfting

Every 90 Seconds on the 90 seconds (5 Rounds) - 15 minutes

0: 5 Bench Press

1:30: 1 Clean + 2 Front Squats

Grab a group of friends and share a couple of bars and bench. Time to get a bit of lifting in here to end the week to build some upper body and lower body strength.

Conditioning

‘Jacked Up’

15 minute AMRAP

Teams of 3 - Split reps as you see fit.

30 Pushups

45 Squat Jumps

90 DU’s/180 SU’s

Movements and reps where you can just go. Stick to your standards for each movement and as you get tired battle through those reps like you can.

- Team 782