Tuesday, April 28, 2020

Hello all.

Remember to check out comptracker.io to register for our fundraiser through competition, Maritimes in Motion. This fundraiser is designed for anyone who wants to help support those families affected by the tragedy in Portapique, NS and want a little motivation for their fitness. Anyone with or without a CrossFit background can get involved and people from all around the world can take part in this online challenge.

https://www.youtube.com/channel/UC13gcaNvRh13pulKSrvkTyg

Quite a few announcements yesterday for the week and will sum them up here.

  1. Schedule your one on one meeting with either Mike or I at:

    1. cf782.onramp.online/schedule

    2. 782athletics.onramp.online/schedule

  2. Running & Physio/Movement Q&A on social media

  3. Mobility workouts to be released daily

  4. Kids classes and expanded teen program coming soon

  5. Zoom schedule can be found at crossfit782.com/schedule or 782athletics.com/schedule

Hope you are all off to a great week and looking forward to seeing you in some sort of video capacity over the course of the week.

Right now we are looking at bring back trivia for this Saturday Night Social with some drop off prizes to get ready to get involved!

Zoom Live Workouts - 7am/12pm/5pm

“Extremely ElizaBeth”

15-12-9

DB/KB Hang Squat Cleans (right arm)

Pushups

DB/KB Hang Squat Cleans (left arm)

Burpees

The classic version of this workout goes 21-15-9 of cleans and ring dips. We are adding some cardio to this couplet, but the skill level is still quite high with the tough single arm squat clean movement.

Push the pace hard on this on, but move with good form on those squat cleans.

Accessory Core Work

4 Rounds for Quality

20 MB Twists

60 second side plank

20 Floor Jacks

60 second side plank

(floor jack is where you are in a plank and you move your feet in a jump jack style motion)

Try to move steady through the four movements and then rest as much as needed between rounds.

Accessory Running

Accessory Mobility

“Limerence”

Saddle Eagle

Saddle Archer

Puppy Dog

Fragon

Seated Forward Hold

Thread F

We have purchased the Affiliate version of RomWOD so we will be rolling out these stretches at our 6am/12pm/5pm classes

- Team 782

ber1010