Friday, October 5, 2019

Saturdays are for Cindy!

Another benchmark test here to get your weekend started.

Great day at both spots on Friday. Make sure you check out and our space in Stratford if you have not yet. Great location there and great training vibe going on with our new members to 782.

We are putting out a pre order for sweats/toques/crewnecks/hats as well and will be ordered with our patches we currently have. Get your gear to stay warm this fall and into the winter.

We also have our first Fall Fitness Seminar this Saturday at 12 noon at CrossFit 782. This is free for all 782 members and $15 for non-members. Send me a message or email if you want to check it out!

Our 9am class now at CrossFit 782 is programmed for our CrossFit 101 athletes. Any member can attend this class, but it is based more on an introduction to CrossFit.

Athletics - 10



20 minute AMRAP

5 Pullups

10 Pushups

15 Air Squats

‘Scaled Cindy’

5 Pullups/Ring Rows

5 Pushups

15 Air Squats

5 Pushups

Choose the second version if you are really looking at improving your pushups.

Gymnastics Endurance & Stamina

3 Sets - Rest as much as needed between sets

ME Ring MU’s


3-5 Strict Pullups (banded or partner if need)

Get to work now on your gymnastics or save it for the seminar at 12!

CrossFit 101 - 9 (CF782)


Learn to Wall Walk

We will introduce your wall walks and talk about the handstands.

Walking Lunge

We will also introduce the walking lunge as a conditioning and strength piece. We can add some weight to this movement as well if need be.


Move between these two movements

4 sets

2 Best Height Wall Walks or 30 sec Handstand Hold

50’ Walking Lunge (add a KB or 2 DBs if need be as you become more comfortable with this movement)

Work on these two movements after learning about the correct form for each one.


15 minute AMRAP

1 Wall Walk

3 Pushups

50’ Walking Lunge (from wall to end of soft mats)

7 Burpee on to Plate

9 Plate G2OH

We will also introduce the plate movement here to work on moving something from ground to overhead.

Gymnastics Seminar - 12 noon (CF782)

- Team 782