Wednesday, October 2, 2019

Good Wednesday to you all.

Reminder that this Saturday we will be having our first Fall Fitness Seminar at 12pm at CrossFit 782. This first seminar will be focused on high skilled gymnastics, including muscle ups, handstand walking, pullup progressions, and handstand pushups. There will be options for beginners and for those more advanced in their gymnastics skills. Please send Brett a note at if you are planning to attend. The cost is free for all 782 members and $15 for non-members.

Hope to see you there!

We will be doing our mobility seminar on Saturday, October 12 at 12pm.

Reminder that on Wednesday evenings we have our comp class, which includes our class workout at 630 and then Olympic Lifting and Gymnastics work at 730 following the conditioning piece. This again is open to all 782 members of any ability!

Athletics - 6/12/430/530

New Skill Alert!

Alternating DB Hang Split Snatch

As seen at the games this year we want to give you a chance to practice this movement. It will take a ton of coordination and balance so let’s get to work getting better at this new movement. Can’t wait to try it!



(For someone who can not turn left!!)

30 minute AMRAP

12 DB Split Snatch (alternating)

15/12cal Row

18 WBS

60 DU’s/100 SU’s/45 secs purposeful practice

1 minute rest

The rest is just built in there to force you to take a breathe before moving back to the next round. You can not sprint for 30 minutes so go at a steady pace and focus on the efficiency of your movement. If your left foot is forward the DB is in your right hand on the split snatches and vice versa.

The workout is named after one of my buddies who had a real tough time turning left one night. You may take the first couple of rounds to really find your rhythm in this movement. Be patient with yourself and stay composed.

Stars 4 Life - 10am


4 Sets - alternating movements

10 DB Snatch

2 Wall Walks

We will alternate movements here to build some strength in your shoulders and then some power in your hips.


2 minutes on - 2 minutes off x 5 rounds

5 Burpees

10 DB Snatch

MEcal Row with remaining Time

A solid bout of interval training here.

782 Kids - 330pm


(For someone who can not turn left!!)

15 minute Partner AMRAP - alternate movements

10 DB Split Snatch (alternating)

10/8cal Row

10 WBS

100m Run

Competition Class - 630 - 830pm (CF782)

This class starts at 630 with our regular workout and then will move into some Olympic Lifting and Gymnastics from 730 onwards.

  1. Class Conditioning

  2. Olympic Lifting

    1. 7 minutes to build in weight and technique

      1. 2 Muscle Snatch + 2 OHS + 2 Sots Press (try to get 3-4 sets)

    2. 6 minutes to build in weight

      1. 3 Hang Power Snatch

    3. 6 minutes to build in weight

      1. Power Snatch

  3. Gymnastics

    1. 12 minute AMRAP - for quality

      1. 5 Ring Muscle Ups or 3 Muscle Up Transitions + 3 Ring Dips

      2. 40’ Handstand Walk (UB)

      3. ME L-Sit Hold

Time to work on a few skills and movements you need to spend lots of time on to improve. Come join us Wednesday evening to get to work on these!

- Team 782