Friday, September 27, 2019

Fridays are for partner WODs!

Find your and let’s get in and get at it.

Surrounding yourself with people who are going to hold you accountable, yet support you is a big part of life. Don’t always seek out those exactly like you, but seek out different opinions, views, people, and learn from them by having an open mind and being able to really listen to what they have to say.

This Saturday evening I will be popping by Mitch & Liane’s wedding dance in Summerside. If anyone would like to attend with Hillary and I let us know.

And I’m sure we will see lots of people out at Beer Fest at some point over the weekend.

We are hosting a few athletes from out of town Saturday and Sunday to do a little prep for the Open for those athletes looking to compete in the sport of CrossFit long term. They will be around the gym both days so if you see them welcome them into 782!

CrossFit - 6/9/12/430/530

‘Strength & Skills’

4 Sets Working on Strength in 10 minutes

5 Bench Press

10 Pistol Squats or 10 Plate OH Forward Lunges

Get in your warm up and then set up for your bench press with a team of 3 or 4 people. Add some weight and build up in the 4 sets. Work on those pistols as well if you feel comfortable with the movement. No rush through this, but do the work with some purpose to keep yourself moving. Treat this as a superset, rotate through the two movements.

Teamwork Conditioning

3 Rounds - with a partner counting your reps/cheering you on/judging you/etc.

1 minute at each station for max reps - 4 minutes rest b/w rounds (24 minutes total)

‘Sick Beats & Re Peats’

DU’s/SU’s/Skipping Practice

T2B/Leg Raises/Knee Tucks

DB Snatch (alternating)

Lateral Burpee over the DB

- Team 782