Friday, November 8, 2019

Good evening!

Open workout will be announced this evening at 9pm and then tomorrow night we will have our final set of Friday Night Lights at 630pm. We will also be doing this workout in our Saturday morning classes and then have judged heats between 12pm and 2pm on Saturday afternoon. We will be posting our schedule up tomorrow for when everyone is going to be hitting this workout!

You can sign up for your heats here:

http://cf782.cfopenschedule.com/

Reminder that next weekend we will be hosting our Fall Fitness Seminar on Injury Prevention, Rehab, and Adaptations. That is the weekend of November 16/17. The specific time and date will be released at the start of next week. We will also be doing a Goal Setting Seminar and Nutrition Seminar at the end of November.

Our Remembrance Day schedule will have us hosting a class at 9am and 1pm at CrossFit 782. After the 9am class we will be shutting down between 10am and 1230pm so we can all attend the Remembrance Day ceremonies. After class at 1pm we will be having some open gym until 330pm and then giving you all the evening to enjoy your loved ones, friends, and life around you!

As well our Friday Teens time block will not be a class at 330pm! Our high school teens are also encouraged to attend the 630pm classes and any classes on the weekend.

CrossFit - 6/12/430/530

BodyWEIGHTED Strength

12 minutes to hit 4 sets of the following movements

5 Weighted Pushups

10 Double DB OH Walking Lunge Steps

15 DB Strict Situps (DB held above your head)

Partner Conditioning

‘K & T (Karen & Tracy)’

16 minute AMRAP - Alternate Movements with your Partner

8 Deadlifts (185/125) (155/105) (115/75)

12 Pushups

16 MB Situps

20 Jumping Lunges

782 Teens - 330pm