Monday, September 16, 2019

Hello all.

MotionBall has come and gone and we had a great time fundraising for a great cause. Overall this amazing event raised over $40,000 for Special Olympics Canada and Special Olympics PEI. We have been involved with this organization for over 4 years now and their classes will start back up again after ThanksGiving.

This Saturday, the 21st, we will be hosting our golf tournament at Avondale Golf Course at 1pm. Sign up on the chalkboard. No experience necessary for this event, just a good time with good people. BBQ to follow on the course.

We also hosted our first running clinic with coach Mike Peterson at CrossFit 782 Sunday morning at 11am and we had over 20 people come out to learn a bit about their gait, complementing their CrossFit with running, and how to work on their running through a stride workout.

Over the next few months we will be hosting more of these seminars on running and different aspects of health and fitness.

Athletics - 6/12/430/530

Barbell Cycling & Power Output

Efficiency is the name of the game here. Work with purpose on keep that bar tight to your body and land high on that box.

10 minutes to build in weight and power

‘Pullin’ Power’

5 Sets

3 Power Cleans (TnG)

10 Box Jumps

For the cleans build in weight as you go and on the box jumps land nice and high to work on that hip extension.

Conditioning

‘ForkLifts’

5 minute AMRAP

20 WBS

15 Box Jump Overs

10 DB Hang Power Clean & Jerks (5 per arm)

Max Effort Burpees with remaining time

5 minutes of Rest

5 minute AMRAP

20 WBS

15 Box Jump Overs

10 DB Hang Power Clean & Jerks (5 per arm)

Max Effort Burpees with remaining time

Ideally you will take one minute to 90 seconds to finish the wall ball shots, one minute for the box jump overs and then 30-45 seconds for the clean and jerks. That should give you one to two minutes to get after those burpees. Scale your numbers as needed.

782 PrimeTimers - 10am (CF782)

Strength

4 sets - Superset

6 DB Clean & Jerks (3 per arm)

12 Goblet Squats

This is some time to work on that form with your clean and jerk. After that get in some good reps on your squat.

Conditioning

12 minute AMRAP

100m Run

8 Squats

6 MB Situps

4 Pushups

200m Row

Get after it here to work on those lungs.

782 Kids - 330pm

Warmup

MB Relay Races - on the turf

Conditioning

5 minute AMRAP x 2

5 Burpees over the DB

10 Squat Jumps

5 DB Clean & Press (5 per arm)

100m Run (other end and back)

10 minute Skill work between AMRAPS

Skills

Box Jumps

Double KB Deadlifts

Wall Walks

782 UPEI Soccer Training - 630pm

- Team 782