Thursday, June 4, 2020

G’day.

Such a fantastic week.

To all those people finding their new routine whether it be with family, work, life, business, social routine, we wish you all the best and we are here to support you in whatever way you need.

I am so proud of this community and this 782 family we have for all your support through the past 3 months and over the past 3 days kicking things back off.

Few small announcements as we get through this week.

At 782 Athletics come on in through the front doors and wash your hands downstairs before coming on upstairs and find your space to use. CF782 put your gear down and then wash your hands when you enter.

At 782 Athletics we will try to exit through the back door and at CF782 we will exit through the garage on nice days and then through the lounge doors when there is rain.

At CF782 hold the front door as you enter as the wind these days has a mind of its’ own.

Continue to bring your own water as we can not use the shared water stations as per Health Canada guidelines.

We also have had quite a few people reach out to us about starting up in some capacity and we are sorting out these details so if you know any of these people please tell them to have some patience with us as we figure out the best way to do this. Our priority right now is taking care of our members who have been with us throughout this all.

Keep up the great work everyone.

CrossFit 782 - 530/7/830/10/12/130/3/430/6/730

782 Athletics - 6/730/9/1030/12/130/3/430/6/730

Warmup

Coaches Choice

Strength

9 minute EMOM

0: 20-30 second L-Sit/Knee Tuck Hold or Plank

1: 10 DB Strict (hold DB in both arms on your shoulders; alternating arms; 5 per arm)

2: 5 Box Jump Clears

Today we work on three different skills.

We get to hang from the bar and work our core strength. Hold whatever position works for you.

On the dumbbell press you will hold both dumbbells and alternate between pressing the left arm and the right arm overhead.

Grab a box that works for you and work on your vertical height.

Conditioning

“Travel Lite”

4 minute AMRAP - Rest 2 minutes

3 Rounds

6 Double DB Suitcase Step Ups

12 MB Slams

18 Situps

Most of you know about working with one dumbbell, but how about with two?? Work that grip.

And then take out some anger.

And then work on that core like we do.

Mobility

ROMWOD

Stick with the program. Get Swole & Flexy.

At Home Workout

“Travel Lite At Home”

4 minute AMRAP - 2 minute Rest

3 Rounds

6 Odd Object Step Back Lunges

12 Ground to Overhead

16 Situps

Take 15 minutes out of your day and just move for yourself!

- Team 782