Thursday, January 9, 2020

Good evening.

Reminder to check the website here and to check Facebook before heading into the gym tomorrow morning. There will be a posted at 530am or earlier in regards to any cancellations. Same goes for the 9am class. There will be a post at 830am or earlier for that class.

Had a great afternoon/evening in at 782 today. Concluded that on storm days people will do anything to get out of the house to get to the gyms so they can justify getting storm chips. Great energy in the gym!

This weekend we are going to be hosting the Soccer PEI Provincial Teams in at 782 Athletics for some fitness training and testing.

CrossFit -430/530

Strength & Conditioning

‘Ring N’ Run’

2 minutes on - 2 minutes off x 5 Rounds

10 Deep Ring Rows

10 MB Slams

ME 25’ Shuttle Runs

We will set up on the rings and get into 10 deep ring rows. Make this challenging, but something you can finish in 30 seconds. From there we will get into your MB Situps and then should have about 50-60 seconds to get into your shuttle runs.

Core Strength

9 min EMOM

0: 15-20 Strict Situps

1: 30 Sec Hollow Hold

2: 45 Sec Plank or Weighted Plank

782 Fundamentals - 630pm

Skill Development

Thrusters

We will take the front squat and push press and mix them together.

Wall Walks/Handstands

We will get you upside down and see how you do on your hands!

WBS

Strength

4 Sets building in Weight

4 Thrusters

2 Wall Walks to best height

After learning these two movements we will get into a bit of strength work.

Conditioning

3 minutes AMRAP - 1 minute Rest x 3 Rounds (12 minutes)

12 WBS

8 Plate G2OH

4 Shuttle Runs (there and back = 1)

- Team 782