Friday, October 18, 2019

Hello and good day.

Reminder that Rob & I are throwing down Friday evening for Open WOD 20.2.

As well Greg will be throwing down with Anikha and Mike and I will have my good friend visiting from England there to get involved in the festivities as well!

Classes will be on as usual Friday, 6/9/12/430/530 with judged open heats from 630 to 8pm that evening. Open gym is for teens from 330 to 430 as well.

On Saturday we have class at 8/10/11 with CrossFit 101 at 9am and then Judged Open heats from 12 until 2. Sunday class on at 10 as well.

This is all for CrossFit 782.

782 Athletics we have class at 6/12/430/530 on Friday and then class at 10 on Saturday. All members of 782 are welcome to both locations!

Remember to get your gear ordered soon. We will be putting in an order for toques and sweats and crews shortly. We have about 20 people with orders in and will not be ordering a ton of extra in our supply.

Athletics - 6/12/430/530

Olympic Lifting Technique & Strength

E2MOM x 5 Rounds - 10 minutes

Power Clean + Hang Clean + Front Squat

In this 2 minute block we are looking to work on our Olympic Lifting Technique before working on it under fatigue in the conditioning.

Communicative Conditioning

‘Mr Jones & Me’

18 minute AMRAP with a Partner - alternate movements with a partner

12cal Row/Bike/Ski or 200m Run

9 Burpee Box Jump Overs

6 Strict Pullups (banded/assisted/etc.)

3 Power Cleans (155/105) (115/75) (75/55)

Something a little slower of pace here. Do your burpee box jump overs fast, but leave something in the tank to move steady through the pullups and snatches. We want to build strength & power under fatigue with this workout. Scale your pullups as need be, but they should be unbroken for the first few sets.

- Team 782