Wednesday, January 8, 2020

Wednesday night classes are cancelled. The Indoor Soccer Complex is shut down for the rest of the day.

Hello!

Reminder that on Wednesday evenings following our 630 class our 730 time slot is programmed for those looking to work on the competitive skills. At 630pm we will get our conditioning workout in for the day and then from 730 until 830 we will work on Olympic Lifting, Gymnastics, and skills to help you compete in the sport of CrossFit. This class is also on Saturdays from 12 to 1 after you attend the 11am class and is open to anyone from 782 to attend that has the desire to compete or just to practice those technical skills.

Talking about comps, we have a group of athletes heading over to the Blizzard Beatdown in Moncton on Saturday and Sunday, January 25/26. This is an individual competition hosted by CrossFit Dieppe and if you are interested in coming over to cheer on your favourite athletes get a group together and get over the bridge!

Athletics - 6/12/430/530

Barbell Cycling Skills

Power Snatch

OHS

We will review these two skills and how to cycle the barbell for the workout. We want you using light weight today so you can move steady through the workout so choose a weight that is appropriate for you to get through the reps fast and efficient!

Barbell Cycling Conditioning

‘Switch Hitter’

25min AMRAP

30cal Row

15 Power Snatch (75/55) (55/35) (45/25)

30 Step Ups

15 OHS (75/55) (55/35) (45/25)

30 Reverse Lunges

Lots of work on how to move through fatigue. Find a pace and keep moving. Some interval work to start the week and then some strength work and now on to something steady.

782 Stars 4 Life - 10am (CF782)

Strength

4 Sets

4 Back Squats

8cal Row

12 Step Ups

Conditioning

10 minute AMRAP

4 Shuttle Wheels

6 Burpees

8 MB Slams

10 Situps

12 Squats

782 Kids - 330pm

Barbell Skills

Deadlifts

Power Cleans

Front Squats

We will work on these two skills in between our conditioning pieces.

Gymnastics

Kipping Pullups

Pullups

Rope Climbs

Conditioning

‘Switch Hitter’

5min AMRAP x 2 - Skill work between each round

100m Row

10 Step Ups

10 Plate G2OH

782 Competitive Class - 730pm

Olympic Lifting

E2MOM x 3

Power Clean + Hang Clean + Front Squat + S2OH

E2MOM x 3

Clean & Jerk - be technically sound before going heavy

Back on the grind to get our lifting capacity and technique back on the go.

Move well before you move heavy and then bring it back down for the next piece.

Gymnastics

2 sets

2 Ring MU’s

25’ Handstand Walk

Gymnastics & Lifting Conditioning

8 Rounds - alternating rounds with your partner

3 TnG Power Cleans

50’ Handstand Walk

7 Ring MU’s

- Team 782