Monday, January 6, 2020

TGIM.

Thank Goodness It’s Monday.

Back to routine might not be such a bad thing after all.

Reminder that tomorrow night we have our CrossFit 101 program starting up at CrossFit 782. This program will run for 4 weeks on M/T/Th evenings at 730pm and Saturdays at 9am. We only have 2 spots left for this program so if you know anyone interested tell them to get signed up as soon as possible. Once the weekend hits we will be closing down registration.

At 782 Athletics we will be running a fundamentals program that will start tomorrow night, Monday, at 630pm and will run M/T/Th at 630pm and Saturday at 11am. Once people have attended at least 3 of these 4 classes they can start attending our regularly scheduled classes and this time slot will turn into a regular class.

For everyone in our 782 community keep coming in and doing what have been doing all along. I have had a few requests already about goal setting for the new year so going to look at dates over the course of the next few days and set up a Goal Setting Seminar for the middle of January.

As well we are looking at having the SnowDown ThrowDown the first week of February. Stay tuned for details.

CrossFit - 6/12/430/530

Movement Practice & Conditioning

30 minute AMRAP

Rest 3 minutes between each Round

‘Devil’s Details’

60 DU’s/180 SU’s/60 secs practice

30 WBS

24 T2B/Leg Raises

18 Box Jump Overs (30/24”) (24/20”)

12 Single Arm DB Devil’s Presses (50/35) (35/20)

We are looking at a little bit of some longer interval training.

Push the pace right until the end as you have a good amount of recovery before attacking it again. Make sure you take your full 3 minutes of rest so you can push each round with the same intensity.

The single DB Devil’s press is coming up in the Blizzard Beatdown so giving you a bit of a chance to practice this new movement. We will stagger start the workout after getting each of the movements set up so you can move right from start to finish as best you can.

782 PrimeTimers - 10am (CF782)

We are now accepting new members for the 782 PrimeTime class.

If you know anyone 55+ that wants to get involved have them contact us.

Strength & Balance

3 Rounds

10 Step Ups

10 MB Slams

30 sec Balance Hold (try holding DBs in each hand)

30 sec Balance Hold (right leg) - try holding DBs in each hand)

Conditioning

15 minute AMRAP

15cal Row

12 Squats

9 Situps

6 Pushups

3 Burpees

782 Kids - 330pm

Movement Practice & Conditioning

3 Rounds - Rest 5 minutes b/w Rounds - Skill Practice

‘Devil’s Details’

60 seconds skipping

20 WBS

16 Leg Raises

12 Box Jump Overs (30/24”) (24/20”)

8 Single Arm DB Devil’s Presses (50/35) (35/20)

782 Fundamentals - 630pm

Skill Development

Learn to Back Squat

Learn to Pullup/Ring Row

Strength

10 minute EMOM

0: 5 Back Squats

1: 3 Strict Pullups or 6 Jumping Pullups

After learning how to back squat and do your proper pullups we will learn about an EMOM and apply these movements for this type of workout. If you are feeling good with this movement it is a chance to add some weight and if not just move at your own pace.

For the pullups you can use a band or a partner and work your way through these reps.

Conditoning

10 minute AMRAP

‘Beginner’s Luck’

6 Ring Rows

9 Situps

12 Goblet Squats/Squats

15 MB Slams

And then we take the movements learned in the intro class and build upon those skills for the workout.

- Team 782