Saturday, November 23, 2019

Good evening!

Reminder to get your gear ordered.

For those who have put their order in already we are sorry you are waiting patiently, but we have some of it in and will get the rest of it here soon as we get an order put in at the first of the week. If we do not get your order before Tuesday it will be up to chance if there will be any gear left before Christmas!

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

We will also have a gymnastics and Olympic Lifting class at 12pm tomorrow until about 1pm. Come to the 11am class and then stick around for some skill and strength work. Sunday we have class at 10 and then a free trial class at 11.

At 782 Athletics we have class at 10 and then a free trial class at 12 on Saturday.

CrossFit - 10

Squatting Endurance

3 Sets for Quality Reps (14 minutes)

40 seconds Overhead Squats

20 seconds Rest

40 seconds Front Squats

20 seconds Rest

40 seconds Back Squats

20 seconds Rest

40 second Air Squats

20 seconds Rest

60 second rest b/w sets

(95/65) (75/55) (55/35)

Something to really test that leg stamina here. We would rather see you move with quality technique than move fast and get a million reps. Slow down and build those proper mechanics here.

Use the same weight for every movement if possible. Go from the ground if possible and if you can not overhead squat you can do a second set of front squats.

Conditioning

‘Die Hard’

10 minute AMRAP

50 DU’s/100 SU’s

10 Burpees

Find a space on the floor and just grind. Nowhere to hide here. Suffer with your friends and embrace that pain.

CrossFit 101 - 9 (CF782)

Squatting Endurance

3 Sets for Quality Reps (14 minutes)

40 seconds Overhead Squats

20 seconds Rest

40 seconds Front Squats

20 seconds Rest

40 seconds Back Squats

20 seconds Rest

40 second Air Squats

20 seconds Rest

60 second rest b/w sets

(95/65) (75/55) (55/35)

Something to really test that leg stamina here. We would rather see you move with quality technique than move fast and get a million reps. Slow down and build those proper mechanics here.

Use the same weight for every movement if possible. Go from the ground if possible and if you can not overhead squat you can do a second set of front squats.

Conditioning

10 minute AMRAP

50 DU’s/100 SU’s

10 Burpees

Find a space on the floor and just grind. Nowhere to hide here. Suffer with your friends and embrace that pain.

Comp Class - 12-1 (CF782)

Snatch

10 minutes to build to a heavy Snatch

Gymnastics

2/4/6/8/6/4/2

Ring MU’s

50’ Handstand Walk after each set

- Team 782