Hello all!

Some more beauty weather on the horizon.

That means being outside as much as possible. Get in here and get after it.

This weekend we have classes at 10 and 12 with a kids class at 9.

If you want to train on Sunday come to our other location on North River Rd. at 10am.

782 Athletics - 12/430/530

Strength & Conditioning

25min AMRAP

Buy In: 12 Full Length Shuttle Runs on Turf

In the remaining time

20 DB Snatches (alternating)

10 Leg Raises/Knee Tucks

5 Burpee Box Jump Overs

1 minute rest

Core

3 Rounds

10 Strict Knee Tucks

20 Strict Situps

Build that 6 pack.

782 Kids - 330pm

Warmup

Coaches Choice Game

Skills Review

Rope Climbs + Wall Walks

1 Rope Climb as high as possible under control + 3 Wall Walks + 10 Burpees

3 times per athlete at a fun moderate pace.

Game

Hungry, Hungry Hippo

Med balls in the middle and a race to get as many med balls to your side as possible. Only one athlete per team going at a time. 3 Burpees before you can run into the middle

Relay Race

Athlete + Coaches Choice

Workout

10min partner AMRAP - alternate rounds

5 Burpees

10 Squat Jumps

Run there and back

- Team 782

Good evening!

Big classes to start the week. Looking forward to another one tomorrow.

782 Athletics - 6/430/530

Strength

12min EMOM

0: 5 Deadlifts

1: 20-30sec Knee Tuck Hold (on bar)

Conditioning

20min AMRAP

10 Shuttle Sprints on Turf (one length = 1 rep, so 5 full length there and back sprints)

20 WBS or MB Thrusters

30 DB Snatches

40 Walking Lunges

50 Situps

- Team 782

Hello all!

Summer is coming, right!?

Let us hope so anyway. We will be posting up our summer plans/schedule by the middle of June. For now just get in and get training.

For those of you who have kids we will be continuing our teens program most likely at 9am throughout the week and will be having a kids camp for a few weeks this summer.

We will also be running a sport specific elite training camp this summer from July 2 to the end of August. For students going into grade 4 through to grade 7 it will be at 8am on Tuesday/Wednesday/Friday and for students going into grade 8 through to 10 it will be Tuesday/Wednesday/Friday at 7am. Spaces will be limited and we already have 7 signed up for the younger group and 8 signed up for the older group. Touch base with me for more info.

782 Athletics - 12/430/530

Strength

10min EMOM

0: 5 Strict Press

1: 30sec Handstand Walk Practice/2 Wall Walks/30sec Handstand Hold

Conditioning

1000/800m Row

30 Pushups/DB Strict Press/HSPU/Box Pushups

200 SU’s/2 minutes Skipping practice

20 Pushups/DB Strict Press/HSPU/Box HSPU

50 Plate G2OH or Burpees

10 Pushups/DB Strict Press/HSPU/Box HSPU

- Team 782

Kids - 330

Warmup

Coaches Choice Game

Skills Review

Pullups + Deadlifts

3 Pullups + 6 Deadlifts + 9cal Row

3 times per athlete at a fun moderate pace.

Game

Waiter Tag

Relay Race

Wall Walk - Under 3 benches - Zig Zag around cones - Hop Over hurdles - Climb over 3 boxes - Run back

Workout

8min Individual AMRAP

25’ Bear Crawl

5 Pushups

25’ Lunge

10 Situps

- Team 782

Come one, come all to Monday at 782.

Whether you are hitting up 782 Athletics or CrossFit 782 we have a couple of spicy workouts coming your way.

Hope you all enjoyed your weekend and some of that spring weather we were blessed with.

782 Athletics - 6/12/430/530

Strength

E3MOM x 5 Rounds - 15 minutes

5 Front Squats + 3-5 Strict Pullups/Banded or Partner Pullups/10 Jumping Pullups

+ MB Clean Practice

Conditioning

12min Ascending Ladder

2-4-6-8…

Ring Rows

MB Cleans

Burpees

Kids - 330

Warmup

Coaches Choice Game

Skills Review

Rope Climbs + Wall Walks

1 Rope Climb as high as possible under control + 3 Wall Walks + 10 Burpees

3 times per athlete at a fun moderate pace.

Game

Musical Med Balls

Move around the med balls until the music stops and then sit on a med ball.

Relay Race

Wall Walk - Under 3 benches - Zig Zag around cones - Hop Over hurdles - Climb over 3 boxes - Run back

Workout

8min partner AMRAP - alternate rounds

Full Length run there

5 Burpees

Full length run back

5 Ball Slams

Tag and then partner goes!

- Team 782

Hello all!

Here we go again for another fun weekend.

Class at 8/9/10/11 (CrossFit 101) and then Special Olympics at 12 and comp class at 1.

782 Athletics we have class at 10 and 12 and kids at 9am.

Strength

E2MOM x 6

3 Deadlifts + 10-20sec L-Sit Hold

Conditioning

3 Rounds

400m Run (2 lengths there and back) or 400m Row

20 Leg Raises/Knee Tucks

20 Deadlifts (225/155) (185/125) (135/95)

Kids - 9am

Warmup - Coaches Choice

Skills Review

Wall Walks

Squat to MB

We will practice these two and then use them in the relay race and workout!

Game

Musical Med Balls

Move around the med balls until the music stops and then sit on a med ball.

Waiter Tag

Relay Race

Wall Walk - 5 Squats on different medballs - Rope Swing - Run to end and back - Tag next person

Workout

8min AMRAP

Hop 20’ on two feet

10 squat to medball

Lunge 20’

10 Ball Slams

- Team 782

Hello all.

See you in here this weekend!

Classes are on at 10am and 12pm with kids at 9am

If you want to come to CrossFit 782 for class at 10am please do so!

Wanted to give a big shout out to all of our athletes over the weekend. You represented the 782 community extremely well as always. You gave full effort, respected the judge, and other competitors, and enjoyed yourself all the while. Thank you again for being the best people to have as athletes.

782 Athletics - 6/430

Strength

Review Clean + Hang Power Clean, etc.

10min EMOM

Power Clean + Hang Power Clean

or

2 Hang Power Cleans

If you are new go for the second option!

Make sure you set the bar down on the ground!

Conditioning

20min Partner AMRAP - split work as needed)

200m Run (full length run and back together or half and back twice) or 10 Synchro Burpees

40 DB Snatch

30 Pushups

20 Ring Rows or 10 Strict Pullups

Do your run together downstairs and then come up and get to work on the snatches, pushups, and ring rows. Unless you choose to do the synchro burpees, than stay upstairs!

- Team 782

Happy Birthday to Juliette & Peter Roberts today!

Hope you all did your birthday burpees, more likely for my sister than my father!

This weekend we have a couple of trial classes happening for some summer camps we have starting July 2nd. The trial classes will be Saturday afternoon, at 3pm for students going into grades 8 through to the 11 and then at 4pm for students going into grades 5 through to 7. These classes will be trial classes for our sport specific camps this summer as well as information sessions for parents.

Want to give a shout out for the weekend to Colette and Greg and Anne. Through this whole process these three were sounding boards for ideas related to programming, set up, score cards, cleaning, and everything else in between. There were many people we touched based with before making decisions, but these 3 were people I would confirm ideas for the comp before releasing them outside the gym.

782 Athletics - 12/430/530

Strength

12min EMOM (12 minutes) - 6 Rounds

0: 3 Back Squats

1: 25’ Plate OH Walking Lunge

Conditioning

15min AMRAP

50 SU’s/20 DU’s

40 Squats

30 Situps

20 Walking Lunges

10 Burpees

Lots of legs here!

782 Kids - 330

Warmup - Coaches Choice

Skills Review

Wall Walks

Squat to MB

We will practice these two and then use them in the relay race and workout!

Game

Musical Med Balls

Move around the med balls until the music stops and then sit on a med ball.

Waiter Tag

Relay Race

Wall Walk - 5 Squats on different medballs - Rope Swing - Run to end and back - Tag next person

Workout

8min AMRAP

Hop 20’ on two feet

10 squat to medball

Lunge 20’

10 Ball Slams

- Team 782

Hello All!

We had a fantastic turnout tonight at our trial class at 630!

If you know anyone interested in coming to 782 Athletics, tell them to join you for a class this week or as soon as they are ready to give it a go. All classes right now are open to beginners or people with any level of fitness.

I am going to first begin my debrief by giving all the credit in the world to Dixon Matheson, Emos, and their team of judges and volunteers. This competition does not happen without the tireless effort of this crew. It is a thankless job at the best of times and you all handled it with superior class. Thank you again for the work on Saturday and Sunday. You kept the standards high and you made sure we had everything in order before the workout and once the workout got going you worked with your athletes the best you could. There is nothing more I can say, but thank you. Too many people pulling their weight to make this happen.

782 Athletics - 6/430/530

Strength & Conditioning

20min AMRAP

70cal Row

60 WBS

50 DB Snatch

40 T2B/Leg Raises/Knee Tucks

30 Pushups

Get it. Pace yourself out the gate and let yourself get to work on those gymnastics skills.

Choose numbers that work for you to get under the time cap so you get to work on each skill.

Create a game plan and then adapt as you need to within the workout.

We will take the time after the warm up to get set up for this workout and then send you out in heats of 3 to get this workout started.

- Team 782

Hello all.

Saying the weekend was fantastic would be an understatement. Words can’t begin to describe the pride I have in 782 after a weekend like that. It is overwhelming. As I process the weekend and the past few weeks leading up to it I’ll start dumping my thoughts on here, but for now I will just get you set up for the week.

We will be running our prime timers class at 10am over on North River Rd.

782 Athletics - 12/430/530

Gymnastics Strength

10min EMOM

0: 3-5 Strict Pullups (banded/jumping/partner/etc.)

1: 2-3 Wall Walks

Choose appropriate scalings for your own fitness and move from there.

Conditioning

18-15-12

Burpee Box Jump Overs

Ring Rows

14min Time Cap. Make the ring rows difficult.

Get after it.

782 Kids - 330pm

Warmup - Coaches Choice

Skills Review

Pullups/Ring Rows

We will get you hanging from the bar with our help and help you get your first pullups

Plate G2OH

We will get you picking things up off the ground.

Game

Musical Med Balls

Move around the med balls until the music stops and then sit on a med ball.

Relay Race

Wall Walk - Jump from ball to ball - swing on rope - under bench - over bench - burpee - run back

Workout

8min partner AMRAP - alternate rounds

Full Length run

3 Plate G2OH

3 Burpees on to plate

Tag and then partner goes!

- Team 782

Hello all.

We have a workout here at 10am and 12pm tomorrow.

All from the 782 family are welcome to attend!

We will be on the turf!

782 Athletics

Conditioning

Workout 1 - kind of like a warmup workout

12min Partner AMRAP

Alternate Movements

20 Air Squats

Run to Half and Back

15 Situps

Run to Half and Back

10 Pushups

Run to Half and Back

Workout 2

8min Individual Workout

10 Burpees

88’ Lunge (top of the 18 yard back and back)

Full length run and Back

Power

Teams of 3

Push the Sled as far as possible in 8 minutes.

- Team 782

There will be class for all our members at 782 Athletics at 10am and 12 and kids class at 9am.

For everyone else we will see you at MayDay Mania!

782 Athletics

Strength & Conditioning

10min EMOM

0: 5 Strict Pullups or Partner or Banded

1: 10 Box Jumps (focus on height)

and then

15min Individual AMRAP

5 Burpee Box Jump Overs

10 Plate G2OH

15 Situps

20 Jumping Lunges

782 Kids

Skills

Rope Climbs

Wall Walks

Box Jumps (jump on to plate)

Game

Waiter Tag

Floor is Lava

Conditioning

4min AMRAP - rest 4 minutes x 2

Full Length Shuttle Run

2 Wall Walk

10 Situps

Full length shuttle run

5 Burpees

10 Squats

- Team 782

- Team 782

Only a couple more sleeps until MayDay Mania.

Heat schedule will be posted tomorrow.

Parking will be up at WalMart.

We will most likely be indoors the entire day on Saturday so come prepared to squeeze in and make it fit!

For our members we will be open at 782 Athletics with a kids class at 9am and then two classes at 10am and 12pm for adults if you want to get in and get a workout!

There is no 530 class as registration is going on from 530 to 7pm.

782 Athletics - 6/430

Strength & Conditioning

30min Partner AMRAP

6 Burpees over the Bar

9 Deadlifts (155/105) (96/65 (65/45)

12 Plate OH Stationary Lunges

15 Pushups

18 American KBS

21 Situps

24 Air Squats to a MB

Grab a partner and come get to work here!!

- Team 782

Hello all!

Shirts are in and porta potties are to be picked up tomorrow.

Schedule will be released on Friday and we will be begin on Saturday at 8am. Registration from 7 to 730 on Saturday and from 530-7 on Friday evening.

Sunday morning we kick off at the turf, 782 Athletics, at 8am.

782 Athletics - 12/430/530

Strength

10min EMOM

0: 3 Hang Power Cleans

1: 2 Wall Walks

We will work on moving with some power here with your barbell and then introduce you to going upside down.

Conditioning

10min AMRAP

10 Burpees

10 MB Situps

10 DB Snatches

And then some fun conditioning here!

782 Kids - 330

Warmup - Coaches Choice

Skills Review

Pullups/Ring Rows

We will get you hanging from the bar with our help and help you get your first pullups

MB Slams

We will get you moving a ball here to overhead!

Game

Floor is Lava

You will have to take two plates and move your body from one area to the next without touching the floor.

Workout

10min partner AMRAP - alternate rounds

Shuttle Run one length and back

5 Squats to MedBall

5 MB Slams

5 Burpees

Tag and then partner goes!

- Team 782

Good evening!

Schedule for MayDay Mania will be released this Thursday and we will be picking up porta potties and any extra gear on Friday.

Registration will take place again Friday evening from 530 to 7. We will not be having a 530 class here as the DJ will be setting up and we will be getting the space organized. 782 Athletics will be open Friday night until 630 if anyone is keen to train over there. 782 Athletics will also be open on Saturday from class at 10 and 12 for anyone not competing.

Tomorrow night, Wednesday, we will be doing comp class at 782 Athletics. We’ll be up in the loft for the first hour and then down on the turf for the last hour.

782 Athletics - 6/430/530

Strength

10min EMOM

0: 10-15 Russian KBS

1: 10-15 Strict Situps

Choose a good number for you that you can finish well in about 30 seconds. This is for quality here.

Conditioning

20min AMRAP

15cal Row

12 Shuttle Runs

9 MB Thrusters

60 SU’s/20 DU’s

Rest 1 minute

Get after this one!

- Team 782

Tuesday and here we go again!

We will be having a trial class at 630pm at CrossFit 782.

Come one and come all to get yourself going.

This summer we will be having a summer CrossFit 101 session starting up in the morning. Stay tuned for more details and to get your friends in the gym as soon as you can!

This Saturday we will be running classes at 782 Athletics if you are not competing in MayDay Mania.

782 Athletics - 12/430/530

Strength

EMOM x 6 Rounds (12 minutes)

0: 5 Strict Press

1: 3-5 Banded or Partner or Strict Pullups or 7 Jumping Pullups

We’ll learn these two new skills and then get you moving through them for the workout.

Conditioning

12min AMRAP

8 Pushups

12cal Row

8 Ring Rows

12 Box Jump or Step Up Overs

782 Kids - 330

Strength

KB Farmers’ Carries

Plate G2OH

Skill

Pullups

Step Ups

Games

Musical Medballs

Waiter Tag

Workout

3min AMRAP - rest 3 minutes x 2

25’ Bear Crawl

5 Step or Jump Overs

25’ Bear Crawl

5 Plate G2OH

- Team 782

- Team 782

Good evening.

Big day coming up for the 782 Family.

Tomorrow we officially open the doors at 782 Athletics. There will be class at 6am, 12pm, 330pm for kids, and then again at 430 and 530. There will be open gym and some sport specific training from 630 to 730.

Class at CrossFit 782 will run as usually scheduled.

Classes at 782 Athletics will be similar to our current CrossFit 101 classes as they will be an introduction to fitness. If you have anyone interested they can come in at any point to one of these classes and we will help them adjust to the class. For our current members you can come in and still get a good workout in during this hour!

782 Athletics - 6/12/430/530

Warmup

Coaches Choice

Strength

EMOM x 5 Rounds (10 minutes)

0: 5 Back Squats

1: ME Situps in 40 secs (20 secs to rest)

After going through the back squat and the situps and we’ll get you moving through this EMOM to work on our foundational leg strength and core strength.

Conditioning

3 minute AMRAP - rest 3 minutes x 4 rounds

30 Mountain Climbers (15 per side)

20 Walking Lunges

10 Burpees

Work through each 3 minutes trying to push the pace and get through one round and then go from there. Earn that recovery before getting after it again.

Kids - 330

Coaches Choice for Warmup

Games

Waiter Tag

Head, Shoulders, Knees & Toes

Skills

Wall Walks

Situps

Pushups

Squats

Burpees

We will get warmed up and then learn these skills as we play different games in between the skills.

Workout

8 min Partner AMRAP - alternate movements

4 Burpees

6 Pushups

8 Situps

10 Squats to medball

One partner goes through the burpees and then partner two goes through the burpees and so on and so forth!

- Team 782

Free trial class for kids grades 3-6 @ 9am

Adult free trial classes at 10am/12pm

Come one, come all for a good time and some great fitness!

- Team 782

Hello all!

See you all at some point this weekend.

We are hosting you all at 782 Athletics for a soft opening tomorrow. Our regular classes, except teens, will be held at 782 Athletics just for tomorrow. As well you can drop in throughout the day for open gym and to use the turf if it is available. Saturday and Sunday and onwards we will be back here.

Saturday we will be having trial classes in Stratford at 10am and 12pm as well as 9am for kids. Come one, come all. Saturday classes at CrossFit 782 are on as usual.

Classes - 6/12/430/530 @ 782 Athletics

Strength

E2MOM x 5 Rounds (10 minutes)

3 Front Squats + 5 Weighted Pushups

Conditioning

15min Partner AMRAP - alternate movements

8 Burpees on to a plate

12 Plate G2OH

16 MB Situps

20 Goblet Squats

Teens - 330

Open Gym @ CrossFit 782

- Team 782

Hello all!

We will be having a free trial class for Kids at 9am Saturday morning.

We will also be having free trial classes for adults at 10am and 12pm.

Tomorrow we will be closed as we plan for next week.

On Friday we will be hosting our regular CF 782 classes at this facility!

Thank you.

- Team 782

Welcome to 782 Athletics!

We are excited and blessed to open this second location inside of the beautiful Norton Diamond Soccer Complex.

We will be holding trial classes tomorrow at 6am/12/330(kids)/430/530.

Here is your workout.

Warmup

Bodyweight exercises

Static holds

Dynamic Mobility

Skills

Plate G2OH

Squats

Pushups

Situps

Conditioning

10min AMRAP

15 Squats

10 Plate G2OH

15 Situps

10 Pushups

We will scale the time and number as needed.

Strength

Deadlifts

5reps for 5sets

Building in technique and efficiency.

- Team 782