Wednesday, December 18, 2019
Good evening.
Wild Wednesday!
Reminder of our holiday schedule.
December 24 - 9am (CF782 & 782 Athletics)
December 25 - Closed
December 26 - 2pm (CF782)
December 27-30 - Regular Schedule
December 31st - 10am (782 Athletics)
January 1st - 10am (CF782)
Let’s get it.
Reminder to get signed up for the hockey game this Friday night if you are keen to play. 745 at the Eastlink Centre!
CrossFit - 6/12/430/530/630
Steady State Conditioning
‘BackWoods’
25 minute AMRAP
5 Reverse Burpees
10 Double KB/DB OH Stationary Lunge
15 T2B/Leg Raises/Knee Tucks
20cal Row
25 Situps
Lots of core mixed in here with a cool new move to try out!
Mobility & Grip
2 Rounds
60 seconds Child’s Pose
60 seconds Active Hang
60 seconds Squat Therapy
60 seconds Double DB Farmers’ Hold
782 Kids - 330pm
Steady State Conditioning
‘BackWoods’
15 minute AMRAP
3 Reverse Burpees
6 OH Stationary Lunge
9 T2B/Leg Raises/Knee Tucks
12cal Row
15 Situps
Lots of core mixed in here with a cool new move to try out!
Mobility & Grip
2 Rounds
60 seconds Child’s Pose
60 seconds Active Hang
60 seconds Squat Therapy
60 seconds Double DB Farmers’ Hold
Games - Coaches Choice!!
Competitive Class - 630 - 830pm (CF782)
Steady State Conditioning
‘BackWoods’
25 minute AMRAP
5 Reverse Burpees
10 Double KB/DB OH Stationary Lunge
15 T2B/Leg Raises/Knee Tucks
20cal Row
25 Situps
Lots of core mixed in here with a cool new move to try out!
Mobility & Grip
2 Rounds
60 seconds Child’s Pose
60 seconds Active Hang
60 seconds Squat Therapy
60 seconds Double DB Farmers’ Hold
Olympic Lifting & Gymnastics
10 minutes to Build to a heavy Snatch
Ring MU’s x 3reps x 3sets
We have been working our way through a lot of different progressions here for our snatches and want to give you the chance to hit a heavy lift here after a solid bit of warming up.
After we complete our heavy lift it is time to work on a few muscle ups to get ready for the workout.
‘Walking Heavy Amanda’
9-7-5
MU’s
Snatch (155/105)
100’ Handstand Walk Before Each Set
- Team 782