Friday, November 29, 2019

Good evening!

Hope you all had a fantastic evening and are looking forward to the weekend.

We are looking to rent the ice again this year on Friday, December 20th for a little fun.

On Saturday December 21st we have ‘That 70’s Show’ Christmas Party at Marc’s Lounge at 8:30pm!

Come one, come all for a fun night out on the town to enjoy the Christmas season!

If you know anyone interested in coming out for a intro class at Stratford we have one at 12pm on Saturday at 782 Athletics. We will also have one on Sunday at 11am at CrossFit 782.

We have a great group heading over to Moncton at the end of January, January 25/26, for the Blizzard Beatdown. If you are interested in competing get yourself signed up for this event.

Athletics - 6/12/430/530

‘Conditioning & High Skilled Gymnastics’

Before getting this conditioning started we want you to hit 3 sets to warm up (after the general warm up)

3 Pullup Progressions

5 Thrusters (build in weight)

The pullup progressions can be strict pullups, kipping swings, scap pullups, ring rows, etc., but will be very individualized and help you get warmed up for your specific movement. For the thrusters build up to what you plan on using in the workout.

With a partner - Split Reps as needed

‘Billy Talent’

20 Minute AMRAP

4,8,12,16… Ring MU’s/Strict Pullups

8,16,24,32… C2B/Pullups/Ring Rows

10 Lateral Burpees over the Barbell

20 Thrusters (95/65lbs) (75/55) (55/35lbs)

Push the pace here. Go hard through the first couple of rounds to buy yourself some time for the later pieces of work where you will need to rest before that pull up progressions.

Should Stability

3 Sets for Quality

4 Heavy Turkish Get Ups (2 per arm)

60 seconds KB/DB Waitress Walk (each arm)

782 Teens - 330pm

Teens have the open gym and class option here!