Thursday, December 12, 2019

Hello all!

Reminder to get signed up for the 782 2nd Annual Shinny Challenge.

We are currently looking for two goaltenders, both of who would play for free!

On Christmas Eve we are going to have one massive class at CF 782 and one massive class at 782Athletics both at 9am to give you the convenience of working out at either spot.

So come, be merry, sweat a bunch, drink some coffee and have a wonderful holidays.

Also setting up our CrossFit 101 program for the new year so get your friends involved!

CrossFit - 430/530/630

Pullup Strength Endurance & Power

EMOM x 12

0: 3 Strict C2B/Pullups/Banded

1: 3 Box Jumps for Height

2: 20 MB Twists

We are using the pullups to build some strength, the box jumps to build some power and the MB Twists to build some rotational strength.

Work on going higher for your box jumps if you feel comfortable with this movement.

Conditioning

14 minute AMRAP

‘Bob Marley’

7 Bar MU’s/14 Pullups or Ring Rows

14 Box Jump Overs

21 WBS

Throwing a name out there for some fun. Let’s get this one.

Excited to hit it.

782 PrimeTimers - 10am (CF782)

Strength & Balance

3 Sets

10 Double KB/DB Deadlifts

15 Situps

30 sec side plank each side

Conditioning

15 minute Partner AMRAP

Alternate Movements

10cal Row

8 Walking Lunges

6 Pushups

4 Ring Rows

2 Burpees

- Team 782