Tuesday, November 19, 2019

Hello Tuesday!

Hope everyone’s week is off to a great start in and out of the gym.

In the New Year we will be starting a new session of CrossFit 101 running M/T/Th at 730pm and Saturday mornings at 9am. During the month of December we will be running trial classes for anyone interested in getting started in this program come the first week of January. As usual we will only be accepting 10-12 people for this class so if you know anyone interested get them involved as soon as you can!

With the cold weather coming through what I want you to do is to find ways to enjoy (or beat) the cold weather rather than complaining about it. As I was recently reading making sure you are dressed for the cold weather the first place to start and as you come in for 6am or noon or 730pm dress in layers getting out of the car and getting your warm up started and strip down as the workout goes along. Make sure you still get out of the house and move around before you curl up with some hot chocolate and a warm blanket!

There is an intro class at 630 at 782 Athletics!

CrossFit - 430/530

Classic Conditioning

‘Rock The Block’

4 Rounds For Time

18 Double DB/KB Deadlifts

15 Box Jump Overs

12 HSPU/Box HSPU/DB Push Press

Accessory Strength Work

3 Sets

Bulgarian Split Squat x 5 reps (each leg)

Side Ball Slam x 10 reps (each side)

Hollow Rocks x 15 reps

782 Adaptive - 11am (CF782)

Strength

4 Sets for Quality

7 Heavy Ball Slams

5 Box Dips

3 Pullups

Conditioning

15 minute AMRAP

10 Shuttle Wheels

15 WBS

20cal Row

782 Kids - 330pm

Classic Conditioning

‘Rock The Block’

4 min AMRAP x 3 - Skill Work b/w sets (5-7 min rest b/w each set)

8 Double DB/KB Deadlifts

6 Box Jump Overs

4 HSPU/Box HSPU/DB Push Press

2 Full Length Shuttle Runs

Skill Work

Hollow Hold

Plank Hold

Pullups/Ring Rows

782 CF101 - 730pm (CF782)

Classic Conditioning

‘Rock The Block’

4 Rounds For Time

18 Double DB/KB Deadlifts

15 Box Jump Overs

12 HSPU/Box HSPU/DB Push Press

Accessory Strength Work

3 Sets

Bulgarian Split Squat x 5 reps (each leg)

Side Ball Slam x 10 reps (each side)

Hollow Rocks x 15 reps

- Team 782