Good evening.

A little bit of rain in the forecast, but nothing to dampen our spirits!

Continue to keep moving and get in here with a good group of friends to train.

782 Live will be coming at you this weekend with a special guest or two and make sure you are using the hashtag #attitudegratitudefortitude when making any posts about 782.

This weekend we have one of our athletes, Jordan Spence, projected to go in the 2nd or 3rd round of the NHL draft. I will be watching closely and will keep you updated on how it goes.

For anyone who needs wrist wraps let us know as we have some up for sale here in the office at CrossFit 782.

Athletics - 6/430

Strength

E2MOM x 6 Rounds (12 minutes)

3 Thrusters (from the floor) + 3 Synchro Burpees (with your partner)

Working on a bit of strength here, building up in weight as you go along.

And working on moving well with your partner!

Conditioning

20min AMRAP with a partner

Full Length There and Back Sled Push - broken up anyway you want

15 Synchro Burpees

30 Thrusters (95/65) (75/55) (55/35) - 15 each, broken up anyway you want

Get in and get after it. Choose your partner carefully!

782 Sport - 530pm

Conditioning + Upper Body Strength

- Team 782

40 Thrusters (115/75) (95/65) (65/45)

30 Synchro Burpees

30 Thrusters (135/95) (115/75) (75/55)

Just some solid teamwork here. Get in and get after it. Move well and communicate with your partner.

- Team 782

Hello all.

As we get into our summer months we hope you all adjust to this extra warmth and sun in the gym. Make sure you are drinking lots of water and staying cool as much as possible.

We will be having a few beach workouts this summer, mostly on Saturday mornings.

Starting the first week of July we will be having one comp class throughout the week on Wednesdays at 630pm. This will be an hour and a half class before people head out to watering hole Wednesdays. Our Saturday afternoon comp class will be given a break as we want people to get in during the morning and then use their fitness to enjoy the summer months and the beautiful Island we have here.

Athletics- 12/430/530

Strength

E2MOM 12 - 6 Rounds

1 Turkish Get Up (each arm) + 3-5 Strict Pullups

We will learn the turkish get up and then apply it in an EMOM style workout to keep you moving.

Conditioning

‘Helen’

3 Rounds for Time

400m Run

21 American KBS

12 Pullups or Ring Rows

15 minute cap

Get after this benchmark workout.

Accessory

3 Rounds

100’ Farmers’ Carry

20 Strict Situps

Kids - 330

Warmup

Rope Climbs + Coaches Choice Game

Skills Review

Sled Pushes and Sled Pulls

Out on the turf we will get you moving and get you moving fast!

Parachute Running

We’ll strap some resistance to your back and get you going!

Game

Wheelbarrow Races

Working with a partner to move down the field.

Relay Race

Athlete + Coaches Choice - on the turf

Workout

3min AMRAP - rest 1 minute x 2

Full Length Run there and Back

MB Carry to half and back

ME Burpees

- Team 782

Good evening.

Hope all is well and you are enjoying your week.

To all those middle school and high school students out there welcome to the summer and for those with elementary school kids, you have one more week before the summer really hits!

If you have some time check out this video:

https://www.youtube.com/watch?v=fVAo8rp7MAw

Just a little piece on why CrossFit is for everyone and why we love doing what we do.

Athletics - 6/430/530

Strength

12 minutes to complete

5x5 Strict Press

Build in weight and hit your reps with consistency and efficiency.

Conditioning

10min AMRAP

8 Strict HSPU/Box Pushups/Pushups

8 T2B/Leg Raises/Knee Tucks/V-Snaps

40 DU’s/80 SU’s/30secs Skipping practice

at the 11 minute mark

1K run for time

Get at it.

- Team 782

Tuesday is here and we are ready to keep this week trucking along.

Tell all your friends we are going to be having a 9am class in Stratford at 782 Athletics for new members Monday/Wednesday/Friday. Get your summer membership for July and August and get ready to train hard so you can enjoy the rest of your days this summer.

Hats and shirts are still for sale. Get yours when you can!

Athletics - 12/430/530

Strength

10 minutes to practice the Snatch

10min EMOM

Hang Power Snatch x 3reps

We will work on moving some weight here. Focus more on technique more than anything. If you feel good add some weight, but if not focus on opening up those hips

Conditioning

2 Rounds for Time

50 Situps

40 WBS

30 DB Snatch

20 Pushups

10 Burpee Box Jump Overs

18 minute cap

Push hard.

Kids - 330pm

Warmup

Coaches Choice Game

Skills Review

Rowing - Fish Game

Rowling

Row as close to 100m as possible. If missing have to do burpees

Rope Climbs + Wall Walks

2 Rounds

1 Rope Climb + 3 Wall Walks + 5 Burpees

Game

The Floor is Lava!!

Relay Race

Athlete + Coaches Choice

Workout

2 Rounds

1 minute max effort Row

1 minute max effort Plate G2OH

1 minute max effort Lunges

1 minute max effort Burpees

1 minute max effort rest (ha!)

- Team 782

Hello all!

Few announcements to remind you before we get the week kicked off.

• Make sure you get those hats for the summer. T-Shirt pre sale coming this week as well.

• Sport Specific Teen/Kids camp this summer at 7 and 8am T/W/Fri at CrossFit 782

Let’s get in and get after it here!

Athletics - 6/12/430/530

Strength

E3MOM x 4 Rounds (12 minutes)

8 Back Squats + 2-6 Strict Pullups/Partner/Banded Pullups or 8 Jumping Pulups

Some solid fundamental strength to start off the week.

Conditioning

5 Rounds for Time

50’ DB OH Walking Lunge

20 Air Squats

10 C2B/Pullups/Ring Rows

Some good ol’ fashioned hard work.

15min Time Cap

Kids - 330

Warmup

Rope Climbs + Coaches Choice Game

Skills Review

Sled Pushes and Sled Pulls

Out on the turf we will get you moving and get you moving fast!

Parachute Running

We’ll strap some resistance to your back and get you going!

Game

Musical MedBalls on the Turf

Relay Race

Athlete + Coaches Choice - on the turf

Workout

10min Partner AMRAP - alternate movements

Full Length Run there and back

MB Push to 18 and back

10 MB Slams

782 Sport - 630pm

Lower Body Strength

- Team 782

Hello!

Let us get in and get at it this Sunday!

Class at 10am at CrossFit 782 for all athletes in the 782 family!

Strength & Conditioning

AMRAP 25

Buy In: 1 mile or 1K Run

Rest 2 minutes

In the remaining time AMRAP

20 MB Situps

10 DB G2OH (2 DBs)

20 Lateral Hops over the Parallette

10 Pushups

- Team 782

Saturday is here!

Let’s get it this weekend. Get outside and enjoy that weather!

Athletics - 10am

Gymnastics Strength & Core

EMOM 12 (4 Rounds)

0: 30sec Handstand Hold or 3 Wall Walks

1: 8 Double DB Strict Press

2: 15-20 Strict Situps

Time to build that foundation.

Conditioning

18min Ascending Ladder

3,6,9.12…

T2B/Leg Raises/Knee Tucks

Pushups

75 SU’s/1 minute skipping practice/50 DU’s before each round

Kids - 9am

Warmup

Coaches Choice Game

Skills Review

Rowing - Fish Game

Rowling

Row as close to 100m as possible. If missing have to do burpees

Rope Climbs + Wall Walks

2 Rounds

1 Rope Climb + 3 Wall Walks + 5 Burpees

Game

Musical MedBalls

Relay Race

Athlete + Coaches Choice

Workout

2 Rounds

1 minute max effort Row

1 minute max effort Plate G2OH

1 minute max effort Lunges

1 minute max effort Burpees

1 minute max effort rest (ha!)

- Team 782

Hello all!

If you haven’t checked out our 782 Live Stream yet get to it!

A lot of new announcements coming your way. Here are a few of the highlights:

• New Summer Schedule

• Running Room Sale on the 14/15

• Hats for Sale/Shirts going to be on pre order soon

• Summer Program at 782 Athletics (9am)

• #attitudegratitudefortitude

• Summer Kickoff Event!

https://crossfit782.membertracker.io/products/store

Classes this weekend at 8/9/10/11 and then comp class at 1. Special Olympics class at 12. Class at 10 at 782 Athletics!

Athletics - 6/430

Strength

12 minutes to build to a heavy Deadlift Triple

For those of you who have not done this yet this is a great chance to see how strong you and where you can go with this super functional movement.

Conditioning

20min Partner AMRAP

2mins on - 2mins off x 5 Rounds

Half Length Sled Pull There and Back

15 American KBS

ME Burpees in remaining time

You start this with your upper body harnessed into the sled and some weight on and you will run to the half and back as fast as you can.. When you get back you will do 15 kettlebell swings overhead and then with the remaining time you will do as many burpees as possible until the two minute mark. At the two minute mark partner B will go. You will do this for five rounds!

782 Sport - 530

Conditioning

- Team 782

Hello all!

Enjoy this beautiful day out there and can’t wait to see you tomorrow!

We will be doing comp class on Saturday at 782 Athletics in the morning. This will run from 11 to 1.

We had a great workout there this morning with lots of sled pushes, heavy sandbag carries, and running. Come check out one of the classes there before the summer really hits!

Athletics - 12/430/530

Strength

Every 90secs on the minute x 6 Rounds

Rds 1-3 - ME UB Strict C2B/Pullups (one set) or 5 Banded/Partner Strict Pullups

Rds 4-6 - ME UB Strict Ring Rows (scale up or down as needed with your feet)

Some high strength and muscular endurance gymnastics work here. Get it.

Conditioning

4 Rounds for Time

15 C2B/Pullups/Ring Rows

25 Squat Jumps

100’ Farmers’ Carry

Accessory

3 minute Rope Climb Practice

3 minute Hurdle/High Box Jump Practice

100 Situps

Kids - 330pm

Warmup

Coaches Choice Game

Skills Review

Sled Pushes and Sled Pulls

Out on the turf we will get you moving and get you moving fast!

Parachute Running

We’ll strap some resistance to your back and get you going!

Game

Marco Polo

Within the 18 Yard Box.

Relay Race

Athlete + Coaches Choice - on the turf

Workout

10min Partner AMRAP - alternate movements

Half Length Run there and back

MB Carry 18 yard box there and back

5 Perfect Pushups

- Team 782

Good evening ladies and gentlemen!

We hope you like our new #attitudegratitudefortitude. This will be our new slogan going forward and we hope it explains who we are at 782 as a community. We approach each and every moment with a positive attitude, where we are grateful for what we have in our life, and we also have the strength to take on any challenges that may come our way. On the board please add any experiences, events, people, etc. that may remind you of one of these three words.and add that hashtag to your posts.

Athletics - 6/430/530

Strength & Conditioning

30min AMRAP

18 yard Box Sled Push There and Back

Half Length SandBag/KB/MB Carry There and Back

Full Length Run There and Back

Rest 2 minutes

782 Sport - 630

Lower Body Strength & Power

Upper Body Endurance

- Team 782

Hello all!

Starting next week we will have class at CrossFit 782 at 9am Monday to Friday. This summer this will serve as a class for everyone as well as our teens in grade 9+.

Next week we will also be starting a class at 630pm on Tuesday evenings at CrossFit 782

Hats are for sale. Come on in and grab one to stay COOL this summer!

We will also be coming out with our second instalment of 782 Live this week!

Athletics - 12/430/530

Strength

E2MOM x 7 Rounds

2 Hang Power Cleans + 2 Push Press

Please do not drop the bar from overhead.

Conditioning

12min AMRAP

40 DB Hang Clean & Jerks (5 per arm at a time)

30 Leg Raises/Knee Tucks

20 Burpee Box Jump Overs

Push the pace right here.

Kids - 330

Warmup

Coaches Choice Game

Skills Review

Sled Pushes and Sled Pulls

Out on the turf we will get you moving and get you moving fast!

Parachute Running

We’ll strap some resistance to your back and get you going!

Game

Keep Away

Using a soccer ball each athlete has to keep the ball to themselves and try to kick the other athlete’s balls out of the 18 yard box.

Relay Race

Athlete + Coaches Choice - on the turf

Workout

7min AMRAP

18 yard Sled Push

5 Burpees

18 yard Sled Push

10 Situps

- Team 782.

Come in and get it this Monday!

Hope you all enjoyed some sun this weekend.

Athletics - 6/12/430/530

Strength

E2MOM x 6 Rounds (12 minutes)

Rds 1/2 - 6 Front Squats

Rds 3/4 - 4 Front Squats

Rds 5/6 - 2 Front Squats

This will allow you to go heavier every second round at least while maintaining solid form.

Conditioning

15min AMRAP

20 Goblet Squats

20 DB Snatches

200m Run (across field and back)

Some good ol’ solid hard work.

Kids - 330

Warmup

Coaches Choice Game

Skills Review

Rowing - Fish Game

Rowling

Row as close to 100m as possible. If missing have to do burpees

Rope Climbs + Wall Walks

2 Rounds

1 Rope Climb + 3 Wall Walks + 5 Burpees

Game

Musical MedBalls

Relay Race

Athlete + Coaches Choice

Workout

2 Rounds

1 minute max effort Row

1 minute max effort Plate G2OH

1 minute max effort Lunges

1 minute max effort Burpees

1 minute max effort rest (ha!)

782 Sport - 630pm

Lower Body Strength

- Team 782

We will just have class at 10am on Saturday morning!

We will be open for 9 for any kids that want to come in as well!

782 Athletics - 10am

Strength

10min E2MOM

3 Hang Power Cleans + 3 Front Squats + 3 Strict Pullups or 6 Jumping Pullups/Ring Rows

Conditioning

3mins on - 1min off x 5 Rounds

3 Hang Power Cleans

6 Pushups

12 Air squats

Kids - 9am

Warmup

Coaches Choice Game

Skills Review

Rowing - Fish Game

Rowling

Row as close to 100m as possible. If missing have to do burpees

Rope Climbs + Wall Walks

2 Rounds

1 Rope Climb + 3 Wall Walks + 5 Burpees

Game

Musical MedBalls

Relay Race

Athlete + Coaches Choice

Workout

2 Rounds

1 minute max effort Row

1 minute max effort Plate G2OH

1 minute max effort Lunges

1 minute max effort Burpees

1 minute max effort rest (ha!)

- Team 782

Let’s get in and get it!

782 Athletics - 6/430

Strength & Conditioning

30min AMRAP - Teams of 3

2K Run Buy In - Run Together

With Remaining Time:

60 Ring Rows

60 DB Thrusters

60 Burpees

(only one partner working at a time)

Run should take 10-15 minutes and then with remaining time you will work through the AMRAP.

782 Sport - 530

Conditioning

- Team 782

Hello there!

Let’s get it this Thursday.

Check out our Facebook Live video to hear about our new classes.

At CrossFit 782 starting in mid June we will have class at 9am Monday to Friday (for all members, teens included). And we will also have class at Tuesday at 630. We will also be opening up at 6 and staying open all day from Monday to Friday.

We also have hats to sale for $30. Get them. They are shaaaaarp!!

Athletics - 12/430/530

Strength

10min EMOM

0: 5 Box HSPU or 10 Pushups

1: 5 Strict Press

Work on your handstand attempts before the EMOM and before the workout.

Conditioning

15min AMRAP

11 Box Jump Overs

9 S2OH (115/75) (75/55)

7 Leg Raises/Knee Tucks

50 SU’s

Kids - 330

Warmup

Coaches Choice Game

Skills Review

Rowing - Fish Game

Rowling

Row as close to 100m as possible. If missing have to do burpees

Rope Climbs + Wall Walks

2 Rounds

1 Rope Climb + 3 Wall Walks + 5 Burpees

Game

Floor is Lava with plates

Move across the room without touching the floor.

Relay Race

Athlete + Coaches Choice

Workout

2 Rounds

1 minute max effort Row

1 minute max effort Ball Slams

1 minute max effort Shuttle Runs

1 minute max effort Burpees

1 minute max effort rest (ha!)

- Team 782

G’day all you amazing people.

Getting set up for the weekend here. Hoping for some nice weather after we have some rain in the forecast.

Get yourselves outside and moving about if you can. Choose your attitude for the day, be grateful for what you can do, and remain strong when the world seems to turn against you. It has not.

Athletics - 6/430/530

Strength

15min EMOM

0 3 Deadlifts

1: 30-40sec Handstand Hold or 25’50’ Handstand Walk or 2 Wall Walks

2: 30-40sec Max Effort Situps

Get your deadlifts set up and then get to work a bit on that gymnastics strength.

Conditioning

4min AMRAP x 2 - Rest 4 minute b/w bouts

8 Deadlifts (185/125) (135/95)

8 Lateral Burpees over the Bar

Get it.

Sport - 630pm

Lower Body Stamina

- Team 782

Hello all!

Let’s get it as we get to the middle of the week.

We have lots of cardio, lots of running coming your way. One good purchase this time of the year would be to get some running shoes and then to take care of your ankles and calves by rolling them out.

Hope you are all doing well and ready for some fun here.

Athletics - 12/430/530

Strength & Conditioning

20min AMRAP

Buy In: 1K Run

5 Ring Rows

10 Pushups

15 Situps

20 Squats

At the 20 minute mark

1K Run

Kids - 330

Warmup

Coaches Choice Game

Skills Review

Running - 500m Run

Running Drills

Balance Drills

Game

Musical Med Balls

Relay Race

Athlete + Coaches Choice

Workout

2 Rounds

1 minute max effort Lunges

1 minute max effort Ball Slams

1 minute max effort Squat Jumps

1 minute max effort Burpees

1 minute max effort rest (ha!)

Sport - 630pm

Upper Body Stamina

- Team 782

Good Monday to you all.

Stay tuned this week to a few announcements for the month of June and into the summer.

We will be starting our summer sport specific camps on Tuesday morning, July 2nd, at 7am for ages 13-16 and then at 8am for ages 9-12. This will run every Tuesday/Wednesday/Friday. This camp will be different than our other teen classes that will run in the summer later in the day.

As a great gym we are also striving to be better for you, whether it be learning on a daily basis, reading new fitness material, practicing our coaching skills, adding new programs or programming, or just finding ways to make your time at 782 that much more enjoyable. I have also always believed in a quote stating: “Small people talk about other people; Average people talk about events; Great people discuss ideas.” With our 782 team we are also trying to find and create new ideas to better this community.

Athletics - 6/12/430/530

Strength

E2MOM x 6 Rounds (12 minutes)

4 Back Squats + 30sec Hollow Hold + 10-20sec LSit/Knee Tuck Hold

Some solid squat work here under some core fatigue. Focus more on quality here rather than length of the hold.

Conditioning

10min AMRAP

60 WBS

40 Box Jump Overs

20 T2B/Leg Raises/Knee Tucks

ME Burpees in the remaining time

Accessory Work

Two Foot Hurdle Jump Practice - 2 minutes

Battle Rope Practice - 2 minutes

Rope Climb Practice - 2 minutes

Handstand or Wall Walk Practice - 2 minutes

After everyone has finished the workout we will move through four stations practicing these different skills.

Get after it.

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

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

2 Rounds

1 minute max effort situps

1 minute max effort box or plate jump overs

1 minute max effort shuttle sprints

1 minute max effort burpees

1 minute max effort rest (ha!)

Sport - 630

Lower Body Sport Specific Training

- Team 782

Hello all.

Let’s get it this weekend.

Class at 10 and 12 and then Kids class at 9am.

Enjoy the weekend in the gym and hope you get to soak up some fun tomorrow.

We also have new snapbacks ready to go. $30, bring in cash.

Athletics

Strength & Conditioning

30min AMRAP

Full Length Run there and back

20 Squat Jumps

20 KB Overhead Walking Lunges

20 Pushups

20 KB Snatches (5 per arm at a time)

20 Burpees

Kids - 9am

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

Floor is Lava

Using two plates you have to move across the floor without touching the floor.

Relay Race

Athlete + Coaches Choice

Workout

10min partner AMRAP - alternate rounds

5 Ring Rows

5 Burpees

Run there and back

- Team 782

Hello all!

Hope you are enjoying your week and ready for a beauty of a weekend.

This summer we will be running our regular teens classes, but we will also be offering summer camps for different age groups. These are two separate groups and the information will be posted in June for these groups.

For our adult classes we will be offering more am classes and some introductory sessions for the summer for anyone new to CrossFit or Athletics.

782 Athletics - 6/430

Strength

E2MOM x 7 Rounds (14 minutes)

3 OHS + 5 Weighted Pushups

Do the overhead squats from the rack. Stay light on these for the first time. If they are super uncomfortable work through some front squats instead, but still work your mobility with the PVC pipe for that overhead position.

Conditioning

With a Partner

15 minute AMRAP

Half Length Sled Push - Partner A

Half Length Sled Push - Partner B

10 Burpees - Partner A

10 Burpees - Partner B

Half Length Sled Push - Partner A

Half Length Sled Push - Partner B

20 Squat Jumps - Partner A

20 Squat Jumps - Partner B

Get it.

- Team 782