Wednesday, August 21, 2019


Hope you are all having a fantastic day.

For those of you who have seen me I’ll give you an update on what happened. Playing Tips (frisbee game, look er up) on Saturday and planted my foot to go for the catch and the foot went one way, the knee the other way and the rest of my body went into a back bend. I knew something wasn’t quite right as soon as it happened and now I will be in a walking boot for a few weeks. Such is life. I’d rather be moving and active and playing sports and take this chance than sitting on my butt watching life pass me by. Gives me a chance to test out all that #attitudegratitudefortitude during a time of adversity. I’ll just get huge shoulders and a six pack I guess. Thanks for everyone’s concern this week. Keep on keepin’ on!

Shirts should be in shortly.

Also stay alert for our CrossFit 101 sessions starting in the fall as well as a few free trial classes coming up over the next couple of weeks.

Next week we will start shifting our comp class to a real focus on benchmark workouts as well as learning to compete, a skill in itself, and to focus right in on our lifts.

Athletics - 6/9/12/430/530


E3MOM x 4 Rounds (12 minutes)

70 SU’s/30 DU’s

5 Strict Pullups (banded/partner/etc.)

3 High Box Jumps

Some gymnastics work here up on the bar. Be efficient in your movement. Keep your body in that hollow position and work through some good reps. Land high on those box jumps.


2 Rounds

20 Box Jump Overs

30 C2B/Pullups/Ring Rows

40 WBS

500m Run

20 minute cap

Scale the numbers and movements as need be. Keep moving.

Stars 4 Life - 10am (CF782)


Front Squats x 5reps x 3sets

Pullups x 3reps x 3sets

We will get you back on that pullup work building some upper body strength. We also want to make sure you are moving the right way with your squats.


3 Rounds - 15 minute cap

200m Run

15 Ball Slams

10 Ring Rows

5 Burpees

UPEI Cross Country Team - 630pm

Comp Class - 630pm (CF 782)

For comp class we will be completing our regular training and some Olympic lifting in the evening as well as a bit of capacity work.

Going forward we will be posting up a benchmark workout, some Olympic Lifting, and completing our regular training during this time block for anyone to complete during the week.

Class WOD

Olympic Lifting

Snatch Progressions


High Hang Power Snatch


Hang Power Snatch


Power Snatch

Assault Bike Intervals

2 sets

15-30cals As Fast As Possible

Rest 3-5 minutes between sets. Choose numbers that are appropriate for you to sprint.

- Team 782