Thursday, September 26, 2019 (CF782)

G’day.

Thursday. Let’s Go!

Stay updated on here about more details to come about the seminars we will be hosting come October.

We also have plenty of gear to purchase now. See one of your coaches to get a shirt, hoodie, or tank. We will also be putting in some custom orders with Golden Custom Apparel over the next few weeks with toques, sweats, and crew necks that you may have seen me sporting around. Lots of gear for the colder weather!

Throughout the fall surround yourself with those who push you to be better, to help you achieve your goals, who want the best for you and are willing to help you get there. They may not always tell you what you want to hear, but they will always be there for you.

We will also be starting our CrossFit 101 program next Monday at 730pm. We will have class Monday, Tuesday, and Thursday at 730pm and Saturday mornings at 9am (these are also open to all of our members as well). We have 8 people registered already and will be accepting 4 more people so tell your friends!

CrossFit - 6/9/12/430/530/630

Olympic Lifting Technique & Efficiency

10 minutes to build in weight and form

Complex A:

Hang Clean + Clean

Do these both to best depth.

Complex B:

High Hang Clean + Low Hang Clean + Clean

Try to make these all squat cleans if you have the ability to do so.

Choose the option here that works best for you.

MId Line Conditioning

‘Pro-Line’

800m Run

60 Russian KBS

40 MB Situps

20 Hang Cleans (165/110) (115/75) (75/55)

40 MB Situps

60 Russian KBS

800m Run

Something for the lungs, core, and technical aspects of CrossFit.

Try to hit your hang cleans to best depth.

782 PrimeTimers - 10am

Strength & Stamina

4 Rounds

4 Back Squats - add weight if need be

8 Pushups - best quality

12 MB Situps

Conditioning

12 minute AMRAP

200m Run (long, o yes! - to Burns Ave. or up the hill

15cal Row

10 Squats

5 Burpees

782 Adaptive - 11am

Strength

3 Rounds

3 BB Clean & Jerks

6 Box Dips

Using these two movements we are going to build some upper body strength here in a controlled manner.

Conditioning

20min AMRAP

250m Row

5 DB Clean & Jerks (right arm)

5 DB Clean & Jerks (left arm)

Push the pace on that row and then move well with the DB.

782 Teens - 330pm

Olympic Lifting Technique & Efficiency

10 minutes to build in weight and form

Complex A:

Hang Clean + Clean

Do these both to best depth.

Complex B:

High Hang Clean + Low Hang Clean + Clean

Try to make these all squat cleans if you have the ability to do so.

Choose the option here that works best for you.

MId Line Conditioning

‘Pro-Line’

800m Run

60 Russian KBS

40 MB Situps

20 Hang Cleans (165/110) (115/75) (75/55)

40 MB Situps

60 Russian KBS

800m Run

Something for the lungs, core, and technical aspects of CrossFit.

Try to hit your hang cleans to best depth.

- Team 782