Monday, September 30, 2019
Hello and G’day.
Hope you all had the most fantastic weekend.
Saw lots of videos and pictures of people enjoying themselves the entire weekend and it reminds me of all the amazing people we have within this community and how much love we have those for people.
This Saturday we will be offering our first Fall Fitness Seminar. Charles Sanderson, from YogaGrove will be coming to work with at 12pm this Saturday on our mobility, our movement patterns, and stretching after class and on days off from the gym.
After the Thanksgiving weekend we’ll be kicking back off our Comp Classes on Saturday afternoon.
We also are starting our CrossFit 101 classes at CrossFit 782 at 730pm on Monday/Tuesday/Thursday and Saturday mornings at 9am. This will run for the month of October and November and is an introduction to CrossFit. Our current members can attend these classes, but the programming will be directed towards people new to CrossFit.
Athletics - 6/12/430/530
Strength & Power
10min E2MOM (5 Rounds)
3 Thrusters + 3-5 Strict Pullups
Let’s build in weight for the thrusters as we go through this to a heavy set of 3. Not a PR attempt, but something with solid technique. Work your pullups after each set to get ready for the workout.
Conditioning & Mental Fortitude
‘Fransisco’
15-12-9
Thrusters (95/65) (75/55) (55/35)
C2B/Pullups/Ring Rows
Lateral Burpees over the Bar
Something definitely a little spicy here. Just go. Grab a bar and get moving with it. It should be a weight you can do unbroken and then from there keep moving fast, but with good form. Breathe and stay composed, but push your pace. We will probably do this in two heats to get the proper experience out of it.
Hammer the Core
With a partner - 4 Rounds
Partner A: 25 Situps
Partner B: Plank
Do this four times each so that you both do 100 situps in total.
782 PrimeTimers - 10am (CF782)
Strength & Balance
3 Rounds for Quality
50’ DB Walking Lunge
15 MB Situps
30sec Hold on Left Leg
30sec Hold on Right Leg
We will get you set up and then get working through this for 12-15 minutes
Conditioning
12min AMRAP
3 Burpees
6 MB Squats (squat to medball)
9 MB Slams
12cal Row
782 Kids - 330pm
Warmup
MB Mania Relay
Waiter Tag
Strength & Power
‘Fransisco’
5 min AMRAP x 2 - Skill work for 5 minutes b/w AMRAPs
5 DB Thrusters
7 Ring Rows
9 Lateral Burpees over the DB
Skills
Rope Climbs
Wall Walks
Hammer the Core
With a partner - 4 Rounds
Partner A: 15 Situps
Partner B: Plank
Do this four times each so that you both do 100 situps in total.
782’s CrossFit 101 - 730pm (CF782)
Skills
Learn to Squat
We will review the Air Squat and introduce the Back Squat.
Pullup Progressions
We will review how to work on your pullups. Through active hang practice, scap pullups, and banded pullups or ring rows we will show you how to work on your upper body strength.
Strength
Move between these two movements
4 sets
5 Back Squats - Build in weight each set if possible
3 Strict Pullups - Partner/Banded or 6 Jumping Pullups
Work on these two movements after learning about the correct form for each one.
Conditioning
12 minute AMRAP
‘Baseline’
200m Row
15 Air Squats to a MB
10 Situps
5 Deep Ring Rows or Pullups
We will use this workout to re test again near the end of your CrossFit 101 session.
- Team 782