Thursday, December 19, 2019

Can' you believe it was 3 years ago we moved into this building!!

Wow.

Letting that sink in tonight and will tomorrow.

Beyond grateful for the people we have met through the 782 community and all the amazing memories we have created not only within these 4 walls, but in our everyday life.

Thank you to everyone for being part of this wonderful community that allows us to continue pushing forward everyday, always supporting and believing in one another.

CrossFit - 430/530/630

Annual Strength

E2MOM x 5 Rounds (10 minutes)

Heavy 2 rep Power Clean & Jerk

Pullup Practice & Progressions

Use this time and these two rounds to build to your working weight (and beyond if it feels good).

Conditioning

‘3 Year Anniversary’

Buy In: 70 DU’s/140 SU’s

5 Rounds

7 C2B/Pullups/Ring Rows

8 Lateral Burpees over the Bar

2 Power Clean & Jerks (205/135) (165/110) (135/95)

Cash Out: 70 DU’s/140 SU’s

We are so blessed to get to do this workout three years in a row.

Push the pace and try to beat your time from last year.

782 PrimeTimers - 10am (CF782)

Strength

3 Sets

5 Double DB Front Squats

30 sec stand on left foot

30 sec stand on right foot

10 MB Slams

Challenge yourself with some weight if you feel comfortable on those one foot holds.

Partner Conditioning

15 minute Partner AMRAP

Alternate Movements

12cal Row

6 Burpees

12 Situps

6 Ring Rows

782 Adaptive - 11am (CF782)

30 minute AMRAP

6 Box Dips

12 DB Clean & Jerks (6 per arm)

18 Shuttle Wheels

24 WBS

30cal Row

Get in and get after it!

782 Teens - 330pm

3rd Annual Strength