Tuesday, December 3, 2019
Tuesday is here and let’s get it!
I feel like there were quite a few good announcements from yesterday’s post so I want to re post it here now to give people the head’s up for the holidays!
Youth Hoodies are up on the site to be ordered and will be ordered by this Friday so get your order in as soon as possible!
https://crossfit782.membertracker.io/products/store
For those of you who have graduated from CrossFit 101 at the end of November you can start coming into our regular classes throughout the day. We will still have the 730pm time slot available and that will be open to anyone who wants to get their class in at 782.
in January we will be starting a new CrossFit 101 program and will be starting an intake process over the next few weeks. If you know anyone interested tell them to check out one of our trial classes, Sunday at 11am at CrossFit 782 or Saturday at 12pm and Tuesday at 630pm at 782 Athletics.
We will be renting the ice on Friday, December 20th for the 782 2nd Annual Shinny Challenge. We will be posting up a spot on the chalkboard and whiteboard at the two gyms so you can get signed up.
The following night we will be at Marc’s Lounge for 70’s Themed Christmas Party at 830pm.
We will be posting our holiday schedule by the end of the week so you can all plan your schedule accordingly to make sure you get to the gym as you enjoy time with family, friends, and food.
For our 782 Holiday Party we will be hosting a Levee at CrossFit 782 on January 1st! This is our first time doing this, but are super excited to ring in the New Year with you. Details to follow over the next few weeks.
We are going to be sorting out our shoe rack situation over the next week. We are going to be doing a clear out this Saturday, December 7th, in the afternoon so please take your shoes home before the weekend so we can get give away those shoes that have been sitting idly for the past 3 years!
Athletics - 430/530/630
Dumbbell Cycling & Pullup Strength
E3MOM x 4 Rounds (12 minutes)
9 Double DB Deadlifts
7 Double DB Power Cleans
5 Double DB Front Squats
3 Double DB S2OH
3-5 Strict C2B/Banded/Partner/Pullups
The goal here is to build some efficiency cycling a set of dumbbells and then working on your strict pullup strength. The DB complex should test your grip strength so hold on for dear life and then get on the bar to work on building some strength in your back and upper body.
You can start at a certain weight for this complex and go up in weight if you feel comfortable with this movement.
Grip Conditioning
9 minute Ascending Ladder
3,6,9,12
C2B/Pullups/Ring Rows
Single DB Hang Power Clean & Jerks (left)
Pushups
Single DB Hang Power Clean & Jerks (right)
Let’s get work here building up some capacity in our upper body and grip strength.
Go hard for 9 minutes trying to get up that ladder as high as possible moving efficiently.
782 Adaptive - 11am
30 minute AMRAP
3 Pullups
6 DB Clean & Jerks (per arm)
9 MB Slams
12 Shuttle Wheels
30cal Row
Get in and get after it!
782 Teens - 330pm
Dumbbell Cycling & Pullup Strength
3 Rounds
9 Double DB Deadlifts
7 Double DB Power Cleans
5 Double DB Front Squats
3 Double DB S2OH
3-5 Strict C2B/Banded/Partner/Pullups
Conditioning
4 minute Ascending Ladder x 2 - Skill Work b/w AMRAPs
2,4,6…
Ring Rows
Single DB Hang Power Clean & Jerks (left)
Pushups
Single DB Hang Power Clean & Jerks (right)
Skills
Rowing
Planks
Rope Climbs
- Team 782