Monday, October 21, 2019

Good evening 782ers!

Hope you are having a fantastic weekend.

Was super fortunate to have one of my good friends from my time in Korea visit from England. Always nice to catch up with old friends and create new memories you will have for the rest of you life. Glad I was able to share some of our time with all of you.

This week remember to get your gear ordered or check with one of the coaches to see if your gear is up in the office.

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

Over the next two weekends we will be hosting different Fall Fitness Seminars. One this upcoming Sunday and then another over the November 2nd weekend.

The open is running and between Friday night and Saturday afternoon we have been having a great time at the gym watching a number of our athletes throw down with one another.

Athletics - 6/12/430/530

Posterior Chain Strength & Stamina

E2MOM x 5 Round13s (10 minutes)

7 Deadlifts (build in weight each round)

7 Box Jumps (land high on the box)

Fast turnover here. Get some heavy weight no your bar and get it moving. And then get up on the box. Do not worry about the height of the box, but focus on using your hips to carry you up on the box to land high.

Conditioning

‘Back to the Future’

800m Run

40 American KBS

20 Burpee Box Jump Overs

400m Run

20 American KBS

10 Burpee Box Jump Overs

16 minute Cap

Not much time left to get outside there and run. Let’s get out there and enjoy it while we can. Dress warm for the first run and then shed layers as you need to. Steady as she goes for the first bit and then push the pace the in the second half.

782 PrimeTimers - 10am (CF782)

Strength & Balance

3 Sets

10 Step Ups (weight if need be)

10 MB Situps

30 sec left leg hold

30 sec right leg hold

Conditioning

12 minute AMRAP

12cal Row

9 Squats

6 MB Situps

3 Pushups (to the best of your ability)

782 Kids - 330

Warmup

MB Mania

Hungry, Hungry Hippo

Relay Races

Conditioning

‘Back to the Future’

8 minute AMRAP x 2 - Skills between AMRAPs

400m Run

10 American KBS

10 Burpees

Skills

Rope Climbs

Handstand Walking

782 CrossFit 101 - 730pm (CF782)

Strength & Skills

Overhead Squats

We will learn how to do an overhead squat from the rack. If it feels good focus on good depth and technique, but if not just stay with good form.

Plate G2OH

Something to keep that heart rate going.

4 Sets in 10-12 minutes

4 Overhead Squats (from the rack)

8 Plate G2OH (to practice)

Conditioning

14 minute Ascending Ladder

4,8,12,16…

cal Row

Overhead Squats or Front Squats

Plate G2OH

MB Situps

- Team 782