Monday, December 16, 2019

Good evening.

Reminder that on Christmas Eve Day we have class at 9am at both CF782 and 782 Athletics and on Boxing Day we have class at 2pm at CF782.

On December 19th, this Thursday, we have our 3rd Annual 782 Workout at 570 North River Road. On the 20th we are on the ice at 745pm at the Eastlink Centre and the following night Guiness Roberts-Paziuk is hosting his Annual Christmas Soiree at Marc’s Lounge. Theme is 70’s or so he says.

Over the holidays continue getting in here and getting after your workouts with your 782 Family!

In the New Year we start our Fundamentals Program at 782 Athletics on Monday, January 6th and we also start our CrossFit 101 program at CrossFit 782 on January 6th at 730pm and will run four days a week as usual, Monday/Tuesday/Thursday (730pm) and Saturday at 9am.

The Fundamentals program at 782 Athletics will be 3 sessions introducing new members to the basics of CrossFit and all its’ movements.

CrossFit - 6/12/430/530

Front Squat Strength

10 minutes to build to a heavy 3 Rep Front Squat

Once you have the barbell out we will start a clock and you want to try and get 4 good sets in to build some strength. Start with a set every 60 seconds or so and then as you get heavier wait 2 minutes before hitting your 3 reps.

Conditioning

For Time

50 WBS

40cal Ski/Row/Bike

30 DB Snatch (alternating)

20 Box Jump Overs (30/24”)

15 Bar MU’s/25 Pullups or C2B or Ring Rows

12 minute Time Cap

This WOD is done in memory of Jacob Morris, CrossFit Games Teens athlete, who recently passed away due to a heart condition. This is the last workout he did and there are many people around the world doing it in his honour this past weekend and into this week. Give it your best effort in his honour.

Static Core Strength

4 Rounds

15 second L-Sit Hold

30 second Hollow Hold

60 second Plank

2 minute Rest after each Round

Scale the L-Sit to a Knee Tuck Hold if need be.

782 Kids - 330

Front Squat Skill

Learn how to squat with some weight on a bar!

Rope Climbs

Handstands

Conditioning

2 Rounds - each for time - Skill Work in between your rounds

20 WBS

10cal Row

20 DB Snatch (alternating)

10 Box Jump Overs

10 Pullups or Ring Rows

Static Core Strength

3 Rounds

10 second L-Sit Hold

20 second Hollow Hold

30 second Plank

1 minute Rest after each Round

Scale the L-Sit to a Knee Tuck Hold if need be.

- Team 782