Thursday, August 22, 2019

Hello everyone!

Had some great feedback today again from a few people about reading this blog. I had no idea people actually even read these posts, let alone took them seriously. I figured most people scrolled through the rambling to get right to the workout. It may seem simple, but I do feel proud for this. I want to throw it out to you now and if you need to share anything with the larger group or if you would like to have me write about any topic please send me a note or a message and I will address it as much as I can.

There will be a trial class going on next Tuesday, August 27th at 630pm at 782 Athletics in Stratford. This is for people who are interested in getting started over there as soon as possible. It is for all ages from teens to seniors so if you know anyone interested in checking it out please tell them to come by!

CrossFit - 6/9/12/430/530/630 (CF782)

Strength

12 minutes to build to a heavy Hang Power Snatch x 2

Some solid work here moving a barbell. Focus on solid positioning with your bar and moving it fast through your hips.

Conditioning

16min AMRAP

Buy In: 1000/800m Row or 2500/2000m Bike

5 Power Snatch (165/110) (135/95) (95/65)

10 Burpees

15 Situps

20 Jumping Lunges

PrimeTimers - 10am (CF782)

Strength

3 sets - Superset

10 DB Pistol Press (5 each arm, alternate arms)

10 Ring Rows

10 MB Situps

Some structured strength here to keep you moving.

Conditioning

10min AMRAP

150m Row

100m Run/Jog/Walk

5 Ball Slams (heavy)

782 Adaptive - 11am (CF 782)

Strength

3 sets - Superset

10 DB Pistol Press (alternating arms, 5 per arm)

25 WBS

Some strength under fatigue here for you to get moving and your day started.

Conditioning

8cal Bike

16 Shuttle Wheels

24cal Ski

32cal Row

Some straight up work here!

- Team 782