Tuesday, September 3, 2019

Hello, Hello!

Had a great Labour Day weekend. Hope you all did as well.

Great things happening over at 782 Athletics with the workouts and anytime you want to get in for a workout there check out the schedule at 782athletics.com.

Love seeing groups of people get together and getting to know one another and growing as they do this. That is part of my love for the community we have here at 782 and one of the main reasons I want to keep doing what I am doing growing this beautiful space and group that we have. As new people enter your life embrace them for who they are and welcome them into our amazing circle we have here so we can all strive for success as a family and community.

Teens classes at CrossFit 782 (grades 7+) will start after school next week at 330, on Monday, September 9th. They will run Monday to Friday.

Kids classes at 782 Athletics will start next Monday, September 9 at 330pm and will run Monday to Wednesday for grades 3-7.

Athletics - 430/530

Strength

E2MOM x 6 Rounds (12 minutes)

1 and 1/4 Squats x 2 reps

3 Pullups

Get in and grab a barbell and work on some strength out of the hole for your clean. Pull yourself down, drive back up to above parallel and then drop back down and drive up out of that hole with power!

Conditioning

2 minutes on - 2 minutes off x 5 Rounds

6 Front Squats (135/95) (95/65) (75/55)

9 American KBS

12 Jumping Lunges

ME Burpee Box Jump Overs

782 PrimeTimers - 10am (CF782)

Strength

12 minutes to complete 5 sets

3 Front Squats

6 Pushups

Build up in weight for your front squats and work your best pushups from the bar or wall or from the floor.

Conditioning

12 minute AMRAP

100m Run

150m Row

10 Situps

15 Squats

Get after it!

782 Adaptive - 11am (CF782)

Strength & Conditioning

15 minute AMRAP

4 Pullups

8 Shuttle Wheels

12 DB Clean & Jerks (6 per arm)

16 WBS

Rest 5 minutes

5 minute Row for max calories

Some great work on some strength and conditioning and then from there go all out on the rower.

Comp Class Workout

This workout will be done during comp class on Wednesday evening at 630pm, but can be done at any point during open gym. We will track scores in google docs and from there we can track our scores against ourselves and others.

4 Rounds For Time

15 Thrusters (115/75) (95/65) (75/55)

15 Burpee Box Jump Overs (24/20) (20/16)

For Rx you need to jump, for scaled you can step over the box.

This will be a push. If you can get a judge for this to get it done.

- Team 782