Monday, December 2, 2019

December is fully upon us now and let’s embrace this goodness that is here!

Few quick updates.

Youth Hoodies are up on the site to be ordered and will be ordered by this Friday so get your order in as soon as possible!

https://crossfit782.membertracker.io/products/store

For those of you who have graduated from CrossFit 101 at the end of November you can start coming into our regular classes throughout the day. We will still have the 730pm time slot available and that will be open to anyone who wants to get their class in at 782.

in January we will be starting a new CrossFit 101 program and will be starting an intake process over the next few weeks. If you know anyone interested tell them to check out one of our trial classes, Sunday at 11am at CrossFit 782 or Saturday at 12pm and Tuesday at 630pm at 782 Athletics.

We will be renting the ice on Friday, December 20th for the 782 2nd Annual Shinny Challenge. We will be posting up a spot on the chalkboard and whiteboard at the two gyms so you can get signed up.

The following night we will be at Marc’s Lounge for 70’s Themed Christmas Party at 830pm.

We will be posting our holiday schedule by the end of the week so you can all plan your schedule accordingly to make sure you get to the gym as you enjoy time with family, friends, and food.

For our 782 Holiday Party we will be hosting a Levee at CrossFit 782 on January 1st! This is our first time doing this, but are super excited to ring in the New Year with you. Details to follow over the next few weeks.

We are going to be sorting out our shoe rack situation over the next week. We are going to be doing a clear out this Saturday, December 7th, in the afternoon so please take your shoes home before the weekend so we can get give away those shoes that have been sitting idly for the past 3 years!

Athletics - 6/12/430/530

Squatting Strength Stamina

10 minute E2MOM - 5 Rounds

7 Back Squats

Something on that higher end of the rep range for building strength, where it moves a bit into strength stamina and endurance, which is super beneficial for long term squatting health and efficiency.

We will take lots of time in the warm up to get your hips, knees, and ankles warmed up so you can squat properly.

Peak Physical Conditioning

‘GPP For GSP’ (General Physical Preparedness for George St-Pierre)

15 minute AMRAP

15 Plate G2OH

30 Situps

45 DU’s

30 Squat Jumps

15 Burpee on to Plate

Dive into this and get after it. No real reason to slow down so find your pace and keep moving.

782 Kids - 330pm

Squatting

10 minutes to learn how to:

Back Squat

Peak Physical Conditioning

‘GPP For GSP’ (General Physical Preparedness for George St-Pierre)

5 minute AMRAP x 2 - Skill Work b/w AMRAPs for 10 minutes

5 Plate G2OH

10 Situps

15 Lateral Hops

10 Squat Jumps

5 Burpee on to Plate

Dive into this and get after it. No real reason to slow down so find your pace and keep moving.

Skills

Skipping

Rope Climbs

Wall Walks

UPEI Cross Country - 630pm

Lower Body Strength

Calf Strength

Core Strength

- Team 782