Wednesday, September 18, 2019


The good ol’ hump day.

Today find one thing to focus on to make your days better, smoother, more rewarding. It can be as simple as setting a reminder on your phone to write down 3 things you are grateful for during your lunch break. Or sending off a note to a friend you have lost touch with. Make a list of meals you are going to prep for next week. Do one thing. People think they need motivation to take action for their day. What they do not realize is although motivation dos lead to action, more importantly action leads to motivation. Take one step to rewarding yourself this week by making your day a bit better.

Remember to get signed up for our golf tournament this weekend.

For tomorrow evening during comp class we are going to be running the class WOD at 630 for anyone that wants to come in and then at 730 we will be running some Olympic Lifting and skill work plus another second WOD. This is for anyone interested in building in competition to their CrossFit and training life. We will also be adding back our Saturday Comp class come October.

Athletics - 6/12/430/530

Squatting Strength & Stamina

5 Rounds

30 Seconds Max Effort Front Squats/OHS - 90 seconds Rest

After a solid warmup for your legs and hips we will get right into this. Choose a weight you can cycle through with speed and efficiency, with good form, and get to work. If you feel like you can go up in weight in later rounds do it, but keep that form and speed up.

Conditioning - Anaerobic Capacity Building

‘The Flash’

8 Rounds

10 T2B/Leg Raises/Knee Tucks

10 Front Squats/OHS (95/65) (75/55) (55/35)

30 DU’s

Rest 1 minute

20 minute Soft Time Cap

Push hard here. Keep pushing. Rest well during that minute break and then get back to work. Trying to increase that ability to hang on to a certain pace for longer than you want to.

It’s going to hurt. Stay focused on the task at hand and keep moving.

782 Stars 4 Life - 10am (CF782)


4 Sets

Deadlifts x 4 reps

Wall Walks x 2 reps

After warming up and practicing the movements we will give you 10-12 minutes to work these two skills.


4min AMRAP - 4 minutes Rest x 2

2 Wall Walks

8 Deadlifts

12 MB Slams

16 Squats

MEcal Row

782 Kids - 330pm


MedBall Mania on the Turf (relay races)

Waiter Tag


5 minute AMRAP x 2 - 10-15 minutes of skill between AMRAPs

100m Run (run around half)

10 MB Slams

10 Squats to MB

10 Situps

Skill Work

Knee Tucks Hanging from the Bar

Wall Walks

Ring Rows

782 Comp Class - 630- 830pm (CF782)

Comp Class will consist of the 630 class WOD and then into some Olympic Lifting at 730pm and some skill workout and conditioning to finish afterwards.

If you just want to hit the class WOD at 630 crush it out and then head home or stay afterwards and learn a thing or two about competing, your lifts, and your capacity.

Class WOD

Olympic Lifting Skill Work

E2MOM x 3 Rounds (12 minutes)

0: 1 Snatch Pull + 1 Snatch High Pull + 1 Snatch

2: 1 Snatch Balance + 3 OHS

We will need two separate bars for this as we warm up to hit a bit of work on our snatch.

E2MOM x 5 Rounds (10 minutes)

2 Heavy Snatch

Gymnastics Capacity

4 Sets

10 Strict HSPU

50’ Handstand Walk

15 C2B

Rest 2-3 minutes b/w sets

After we do our Olympic Lifting we will get right into some work on our gymnastics. We want you building capacity here. Scale the numbers to something that works for you. Keep them consistent each round and rest as much as needed between these rounds.

- Team 782