Saturday, September 7, 2019

Hello all.

Schedule updates as we get back into the fall

  • We still have the 9am class Monday to Friday at CrossFit 782.

  • Teens class starts on Monday at 330pm. Trial class for anyone interested on Tuesday, September 10 at 330pm. This is at CrossFit 782

  • Kids Classes start at 330 at 782 Athletics from Monday to Wednesday.

Had a great class this am and a great conversation afterwards about the benefits of sleep. Especially during this time of transition we want to make sure we get enough sleep for our own personal needs. Sleep will help you make better choices for your nutrition and exercise and allows you to think clearer and treat those around you better. It can be taken for granted though and can be the first thing to go when things get busy. Make sure you find time for an adequate amount of sleep when you can and when you can’t, with work or kids or life, etc., use your free time to catch up on it.

Athletics - 10


Devil’s Press Practice x 2-3 reps x 2 sets

HSPU Practice x 6 reps x 2 sets (either work strict here or cycle speed)

During this 10 minute block after the warmup cycle through the Devil’s Press, the HSPU, and your WBS/Rowing before we get into the workout.


‘Deviled Eggs with Bacon’

16min AMRAP

8 Devil’s Presses (50/35) (35)/20)

12 HSPU/Box Pushups/Pushups

16 WBS

20cal Row

Something a little spicy here. Choose weights/numbers where you can keep moving through your reps. This is one of the comp workouts we have planned so we may be looking at doing it again so keep track of those rounds.

We will use the first 10 minutes after the warm up to get set up for the workout and test out the Devil’s Presses, which may be done for the first time for a lot of people. Work on finding a steady pace through this workout. We will probably do a bit of a stagger start with a larger group.

Accessory Work (optional)

3 Rounds

100’ Handstand Walk or 2 minute Handstand Walk Practice (can be against the wall)

20 T2B/Leg Raises/Knee Tucks

- Team 782