Thursday, September 5, 2019 (CF782)

G’day Thursday.

Big shout out to all of our teachers, to all of our students, to all of our parents who are settling back into school and routine tomorrow. We wish you all an amazing first day back and hope to see you all in here before your work/school day starts or after it ends, or even somewhere in between!

We will be continuing on with our schedule as we have it now.

Monday to Thursday - 6/9/12/430/530/630

Friday - 6/9/12/430/530

Saturday - 8/9/10/11

Sunday - 10

We will be open straight through from 6am onwards until our last class.

We will be adding back in our after school class for teens at 330 starting on Monday, September 9th. We will also be starting up a CrossFit 101 program at the end of September that will run for two months and that will run Mon/Tues/Thur at 730 and once on the weekend. If you have any friends interested tell them to come in for a free trial class this Tuesday, September 10 at 730pm!

Looking into the future we are planning on the month of October to be filled with seminars on different topics that may interest you for your health and fitness. If you have any ideas please let us know. They will most likely be done on Saturday afternoons after comp class, which will be added back in for October.

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


16 minutes to build to a heavy 5 rep bench press

After each set complete 20 strict situps.

We will take this time to work on some upper body strength, getting some weight moving and working on form on this important movement to get stronger for your other lifts.


14min AMRAP

1K/800m Run/Row/Ski Buy In

With the remaining time AMRAP

20 WBS

30 Jumping Lunges

60 DU’s/120 SU’s/45 secs purposeful practice

PrimeTimers - 10am

5 sets - build in weight (if comfortable) and strength during this time

5 Deadlifts (BB)

10 Ring Rows

Work here on pulling yourself up and then pulling some weight off the floor. Be safe and deliberate with your movement.


1000 or 800 or 600m Row

You choose the number here and work at this as your first benchmark workout. We will probably go in two heats so you can cheer on your friends.


3 sets

20 sec one leg hold

20 sec other leg hold

10 Situps

782 Adaptive - 11am

Strength & Conditioning

3min AMRAP x 5 - rest 1 minute b/w AMRAPs

10 Pistol Press (5 per arm)

6 Shuttle Wheels

ME Row for cals

Work on spending 90 seconds on the first part to give you about 90 seconds to really pull through that row.

- Team 782