Good day and good evening.

Let’s get in the gym and get after it this Friday.

Love having the garage door open and seeing everyone work out outside. Couple of days of rain on the horizon so let us remember this is good for the farmers and then enjoy that sun when it comes back out again.

http://www.crossfit782.com/

If you have not yet check out one of our classes at CrossFit 782. You can drop in at anytime no matter the experience you have in fitness. High quality coaching with an emphasis on training for functional fitness and life.

This Saturday come on out to Greg and Allison’s wedding dance at the Great Victorian in Victoria, PEI. Anytime after 830pm. All are welcome and encouraged to attend.

Athletics - 6/9/12/430

Strength

E2MOM x 5 Rounds - 10 minutes

3 Push Jerks

Handstand Walking Practice/Wall Walks/Handstand Holds

Work on your pressing overhead and then get in some movement upside down.

Conditioning

3 Rounds with a partner; split as needed

200 DU’s/400 SU’s/3minutes of DU practice (practice can be done at the same time)

30 HSPU/Box HSPU/Pushups

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

18min Time Cap

Sport - 530

Upper Body Conditioning

- Team 782

Hello all.

All classes are at CrossFit 782 on Thursday!

Hope you are all gearing up for the weekend. And you are ready to get in and get at it these next two days at the gym.

Was out for a drive the other day and I found myself losing patience with other drivers as I usually do, as I deemed their actions to be unnecessary or foolish. And I thought to myself, why am I judging them, who am I to judge them and to what degree is this judging (these thoughts I am having), helping me in the long run. They are not hurting me or anyone else around them and I do not know what is going on in their life that could be causing them to do what they are doing. This brought me to think about the bigger picture as we should be aware of our thoughts in judging others and their actions (as long as they are not hurting others) and always try to have empathy for others as we do not know their full story day in and day out. Be compassionate to those around you, practice patience, and empathy, and get to know someone before judging who they are as a person.

Now get in here and get training with those people around you who are going to make you better day in and day out!

CrossFit - 6/9/12/430/530/630

Strength

Snatch Practice - 10 minutes to practice the following complex

High Hang Snatch + Hang Snatch + Snatch

or

3 Power Snatches

Start by taking the first couple of sets to work from the high hang and then the hang. If you are new to snatching work towards power or best depth, but if you are comfortable with this movement I want to see a full snatch.

Conditioning

15 mins to complete the following:

24-20-16

DB OH Stationary Lunge (12/10/8 per leg)

Lateral Jumps over the DB (Over and back = 1)

Use remaining time of 14 minutes to hit a heavy snatch.

- Team 782

Hello all.

Beauty weather out there for a bit of running and foolishness outside.

We have a couple of big announcements. Watering Hole Wednesday starts this Wednesday night at 630pm at the Beer Garden. Come on out around 830pm for some beverages and some socializing with a fantastic crew of people.

As well this Saturday is Greg and Allison’s wedding and we are all invited to the wedding dance in Victoria anytime after 8pm. We already had one big wedding at the gym this summer and come on out for another fun event to celebrate these two wonderful people.

At 782 we are all about training and putting in the work, but a big part of who we are rests in the culture, people, and events we have at the gym. Take the time to get the know the people around you who you work out with day in and day out and you will be lucky enough to meet some amazing people.

Athletics - 6/9/12/430/530

Strength

EMOM 10 (5 Rounds)

We will work on some cleans before getting into this work!

0: 3-6 Strict Pullups

1: 3 Hang Power Cleans

Conditioning

18min AMRAP
Buy In: 1K or 800m Run

In the Remaining Time:

15 Ring Rows/10 Pullups

20 DB Hang Clean & Jerks (5 per arm twice)

25 MB Situps

30 Air Squats

Accessory

Rope Climb Practice

782 Sport - 630pm

Lower Body Endurance

Special Olympics PEI - 630pm (turf)

- Team 782

Good day and good evening.

Loving this summer weather and all the good vibes it brings.

I know it is hard, but on some days you will have to create your own good vibes.

Try it. When things aren’t going your way instead of giving in, work for it. You will be surprised how much better you will feel the next day.

Have lots of time to think driving back and forth to the country and in the gym relaxing and working out. Lots of thoughts on growth and progress and wanted to share with you my attitude towards it. Sometimes in workouts we may feel we are competing against the person beside us or the run up that hill or that barbell. But we aren’t. The only thing we should be fighting against is complacency and ignorance. And two of the biggest keys to working on this is self awareness and reflection. Take a moment each day this week to pause and reflect on what is really important to you and what you are doing daily to make this a part of your life.

We also have an intro class happening tomorrow night at 630 if you have anyone interested!

You can also attend any classes at CrossFit 782 if you can’t make the schedule at Athletics!

Athletics - 430/530

Strength

After a solid warm up we will get right into this work.

8 minutes to build up to working weight for deadlifts and practice strict/kipping hspu.

Conditioning

3mins on - 3mins off x 5 Rounds

200m/150m/100m Run

10 HSPU/Box HSPU (slow and controlled)/Pushups

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

ME Burpees over the Bar

You are looking to hit the run in under a minute. Another minute to hit the hspu/deadlifts and then the rest of the time to lose a bit of soul doing a few burpees.

- Team 782

Hello all.

Hope you all enjoyed the sun and the weekend and are ready to get back at it this Monday.

Just wanted to say thank you to all of our members for allowing us to continue to do what we do. What I mean is that by building this community and moving forward with us we have been able to build a fitness/social community with top notch coaching, while creating careers for these coaches through our membership. We have been able to build quality programs for every type of athlete from your social athlete to your world class athletes as well as for our young and older athletes. I am grateful for each and every one of our members and what you bring into the gym day in and day out. Thank you. Keep it up all summer long.

Remember that we have open gym all day long from 6am to 8pm mixed in with our classes.

Athletics - 6/9/12/430/530

Strength

E2MOM x 5 Rounds (10 minutes)

5 Back Squats + 10 High Box Jumps

Build some strength here and then some power. Focus on landing high on those box jumps.

Conditioning

15min AMRAP

200m Run (1 lap or run to end of parking lot and back)

20 Single Arm DB Thrusters (10 each arm)

20 Jumping Lunges

Push the pace on those thrusters and jumping lunges and use your run to recover.

782 Sport - 630pm

Lower Body Strength

Come check out this class if you are training for sport in the fall!!

- Team 782

Come get it this Sunday!

This is at CrossFit 782!

CrossFit - 10am

Strength

12 minutes to build to a heavy 5 rep strict press

Build some foundational shoulder strength here.

Conditioning

16min AMRAP

300m Run

25 Situps

20 DB S2OH (1 DB, 10 on left, 10 on right)

15 WBS

- Team 782

Hello all!

Everyone enjoy that weekend of yours.

Whatever you are doing make the best of it. Be safe if you are out and about in Cavy. And enjoy that beautiful sun out there. I do not want to hear anyone say it is too hot out there! We have been waiting for this heat for the past month. Embrace and enjoy it!

See you in here Saturday at 8/9/10 or 11. We also have an intro class and fundamentals at 12 if you want to stick around for some open gym.

Athletics - 10am

Strength & Conditioning

18min AMRAP

Buy In:

Full length there and back sled pull twice

Full length there and back sled push

in the remaining time AMRAP

10 Ring Rows/Pullups

10 Pushups

10 Squat Jumps

2 minute rest

At the 20 minute mark 1 mile or 1K run.

- Team 782

Friday is here. Let’s get to it.

Fun little partner WOD and we have Juliette coaching her first classes Friday evening at 430 and 530. Come check them out and support her as she makes the transition from athlete to coach.

Weekend we have class at 8/9/10/11 on Saturday and then Sunday at 10am.

For 782 Athletics we have class at 10 on Saturday and then for those members come on over to CrossFit 782 on Sunday if need be.

Back at er regular style on Monday.

When you are working out tomorrow I want you to focus on you. Even in the midst of the challenge, embrace the challenge and actively let go of whatever it is you may be holding on to in your life at this present time. It may not happen all at once, but making a conscious effort to use exercise as therapy will really pay off in the long run.

Athletics - 6/9/12/430

Strength

EMOM x 10mins (5 Rounds)

0: 5 Back Squats

1: 5-10 T2B/Leg Raises/Knee Tucks

Choose what is more applicable to you at the present moment. If you are newer go for the second option and work on your hip extension to create speed.

Conditioning

20min AMRAP - with a partner

400m Run Together

40 Burpee Box Jump Overs (20 each, alternating)

400 SU’s (200 each, alternating) or 200 DU’s (100 each)

- Team 782

782 Sport - 530

Conditioning

- Team 782

Good evening ladies and gents.

For 782 Athletics we are going to be adding a 430 and 530 class back in on Tuesday evenings.

Remember for all members at both locations you can pop into a class at either spot anytime you want! For Thursday no class at 782 Athletics, but come check out what is going on at CrossFit 782.

Just wanted to say thank you to everyone for the birthday wishes over the weekend and the congratulations on the new house. It has been a hectic past few weeks/months in general and I can not tell you how much it means to me to know I have so many people sending along their well wishes.

We will be hosting a 782 summer/housewarming party some point shortly once we get the place up and running.

For now just keep doing what you are doing and throw up a post this week with the hashtag #attitudegratitudefortitude or write up something on our chalkboard!

We have a quite a few people in our fundies program now and will be having an intro class this Saturday if you have anyone interested in getting in with 782 this summer.

CrossFit - 6/9/12/430/530/630

Straight Up Conditioning

2K/1700m Row or 5K/4K Bike or 1700/1500m Ski

250 DU’s/400 SU’s/4 minute skipping practice

3K (belvedere lights) or 1 mile Run

*If still at skipping at 15 minute mark start on your run.

- Team 782

Hello all!

Let’s keep the week going here at 782.

After the holiday weekend we had a big crew of athletes in here ready to get the summer going.

Remember that on Saturday, June 13th we have Greg and Allison’s wedding dance at 8pm in Victoria.

Come on, come all and let’s make it a party to celebrate these two amazing people and two big members of the 782 family.

The schedule online has been updated for both locations if you are looking to get in and get training.

The Special Olympics class for 782 has been moved to Wednesday evenings at 630pm at 782 Athletics in the Norton Diamond Soccer Complex.

Athletics - 6/9/12/430/530

Strength

10min EMOM

0: 3 Hang Power Cleans or Power Cleans

1: 40sec ME Situps

After working on your Olympic Lifting we’ll get into some core work and lifting practice. Get it.

Conditioning

20min AMRAP

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

20 MB Situps

200m Run

A bit of lifting, a bit of gymnastics, and a bit of cardio.

Accessory

5 minutes of Handstand Walking Practice or Wall Walk Practice

782 Sport - 630pm

Upper Body Endurance

- Team 782

Hello all.

At 782 Athletics our schedule for the summer is

Monday - 6/9/12/430/530 (630 sport specific training)

Tuesday - Closed

Wednesday - 6/9/12/430/530 (630 sport specific training)

Thursday - Closed

Friday - 6/9/12/430 (530 sport sport specific training)

Saturday - 10am

Sunday - Closed

I think there may have been in a mistake in the last post about a Tuesday at 530 class.

If you have any questions let us know and you can always attend classes at CrossFit 782 on any days you can not make it to 782 Athletics or want to train on different days.

CrossFit - 6/9/12/430/530/630

Strength

E2MOM x 6 Rounds (10 minutes)

3 TnG Power Cleans + 50’ Handstand Walk or 30secs practice or 2 Wall Walks

Conditioning

20min AMRAP

400m Run

15 HSPU/Box Pushups/Pushups

10 Power Cleans (155/105) (115/75) (75/55)

PrimeTimers - 10am

Strength

Back Squats x 5reps x 4sets

Working on holding a barbell and increasing your strength. You can also try a goblet squat here.

Pushups x 5reps x 4sets

Conditioning

15min AMRAP

200m Row

10 Lunges

100m Walk or Jog

5 Burpees

Adaptive @ 782 - 11am

Strength

3 Rounds

10 Pistol Press w/ DBs

5 Pullups

Conditioning

20min AMRAP

400m Row

15 WBS

10 DB Clean & Jerk (5 per arm)

- Team 782

Just a reminder this Sunday we have class at 10am and then for Canada Day, Monday, we have class at 10am and 1130. All of these classes are at CrossFit 782 and are open to members from both locations.

Also come on out to Michala and Dave’s wedding dance Sunday night at 8pm at Peake’s Quay.

For the summer the schedule at 782 Athletics will be Monday/Wednesday/Friday classes at 6am/9am/12pm/430pm. We will also have a 530pm class on Monday. We will have a sport specific class at 630pm on Monday and then on Wednesday and Friday at 530pm. This class is open to anyone from both gyms that is looking to train for sport in the fall/winter. We will also have class at 10am on Saturday mornings.

CrossFit - 10am

Strength

Build to a heavy Deadlift double in 12 minutes

Take your time here moving efficiently especially on that first rep.

Conditioning

15min AMRAP

15 Deadlift (185/125) (135/95) (95/65)

15cal Row/Ski/Bike

15 WBS

15 Box Jump Overs

15 Pushups.

- Team 782

Class at 10 here tomorrow, Sunday at 10am at CrossFit 782 and then here at CrossFit 782 on Monday at 10 and 1130am. Open to all members or both locations.

Dave and MIchala’s wedding dance at 8pm at Peake’s Quay on Sunday night.

CrossFit

Strength

12 minutes to practice:

Power Clean + Clean

Conditioning

14min Cap - Descending Ladder

30-24-18-12-6

DB OH Stationary Lunges

15-12-9-6-3

DB Facing Burpees

Remaining Time Max Effort T2B/Leg Raises/Knee Tucks

- Team 782

Hello all!

We are planning out our weekend and just a reminder that on Saturday we have class at 8/9/10/11 and then Sunday we have class at 10.

On Monday, Canada Day, we will be having class at 9am and then again at 1030am so you can go out and enjoy your day.

Take a look at 782 Athletics for our schedule there as well.

We will be having class at 6/9/12/430 on Mon/Wed/Fri and then on 530 on Mon/Tues with class at 10am on Saturdays. With a membership at CrossFit 782 or 782 Athletics you have access to both locations!

Athletics - 6/430

Strength

EMOM 12 - 4 Rounds

0: 2-5 Strict HSPu or 8-12 Pushups

1: 25-50’ Handstand Walk or 1-4 Wall Walks

2: 2-5 Weighted Pullups/Partner Pullups

Conditioning

20min AMRAP - with a partner - alternate movements

10 C2B/Pullups/Ring Rows

50 DU’s/75 SU’s/30secs practice

10 HSPU/Box Pushups/Pushups

Full Length Run there and back

Get to it.

- Team 782

‘Everything is all shits and giggles until someone giggles and shits.’

Read that one tonight and got a good chuckle out of it. Hope you enjoy it as well.

Have been doing a lot of planning for the summer and then into next year as well and have been thinking a lot about expectations and what that word means. The world and ourselves sometimes set heavy expectations on our shoulders that can burden us to the point where these expectations are not beneficial anymore. I believe instead of being weighed down by our own or others expectations it is better to live with goals and develop habits that do not allow these expectations to become a weight for us. Rather having goals and habits and developing discipline we are not always striving for something just out of our reach, but we are living in a way that allows us to move forward, but move forward with peace and calmness in our body, mind, and soul.

Just my two cents for the day.

Athletics - 12/430/530

Strength

8 minutes to hit 4 sets of 3reps of a

Hang Power Snatch

We will learn and review a new tough skill here and work on it for a bit in a structured environment.

Take your time with this movement after we go over the technique and have some patience with yourself.

Conditioning

4mins on - 4 mins off x 3 Rounds

20 DB Snatch (alternating)

Sled Push to Half (45/25lb plate)

10 Burpees

Sled Push to Start

Accessory

Pullup Practice + 50 Strict Situps

- Team 782

Hello all!

Just wanted to say happy last week to all of our teachers and students out there.

Our summer schedule comes into full swing after this week so I will give you a breakdown here.

This is for CrossFit 782, which you all still have access to all year round!

We will be posting the schedule up for 782 Athletics tomorrow.

We have added a 9am class Monday to Friday. This is for all all adults and teens. Teens that want to get in their training can come to this class or check with us if you want to attend another class.

We will be open straight through from 6am to 8pm.

Comp class will be on Wednesday night from 630 to 8pm to replace the Oly Lifting class we have been doing. There will be no comp class on Saturday afternoons. We want you to go outdoors and use your fitness and enjoy this summer weather.

Starting this Saturday we will have class at 8/9/10/11 and Sunday as always we have class at 10 and be open until 12.

Athletics - 6/430/530

Strength

E2MOM x 5 Rounds

4 Push Press + Wall Walk Practice or Handstand Walking Practice

Conditioning

AMRAP 18

Buy In - 1 mile or 1K Run

and then

20 WBS or MB Thrusters

20 MB Situps/T2B/Leg Raises/Knee Tucks

10 DB S2OH (right)

10 DB S2OH (left)

Push the pace on this one hard.

782 Sport - 630pm

Lower Body Strength & Power

- Team 782

Good evening ladies and gents.

Hope all is well and you are ready to throw down a bit this week.

If you haven’t yet check out our new snapback ball caps for the summer.

As well if you have anyone interested in getting started off at 782 this summer tell them to reach out to as soon as possible so we can get them in the mix. We will be offering a class for newbies at 782 Athletics at 9am on Monday/Wednesday/Friday. We will also be doing a fundamentals course here at CrossFit 782.

Athletics - 12/430/530

Conditioning

21 - 15 - 9

Burpee Box Jump Overs

Ring Rows

Plate G2OH

Gymnastics Strength

Accumulate

15-30 Strict Pullups

If you can do 10+ Strict Pullups you should be closer to trying to get 30 pullups.

Work at a higher progression to challenge yourself and choose fewer reps.

Core

Accumulate 60secs in an LSit/Knee Tuck Hold

Accumulate 100 Situps

Practice Hurdle/Box Jumps

- Team 782

Hello, Hello.

Few big things from the weekend for 782.

Congrats to Chris Silvaggio and Juliette Roberts for taking their Level 1 CrossFit course over the weekend. Pumped for them to get back on the Island and share their knowledge, enthusiasm, and passion for fitness with the gym.

Also big shout out to our resident hockey player standout Jordan Spence, who was drafted by the LA Kings on Saturday. Been watching him over the past two years grow into a fine young athlete and man. We have seen him put in the work so it is extremely well deserved. On to the next step in your journey my friend.

Athletics - 6/12/430/530

Strength

E2MOM x 5 Rounds

5 Overhead Squats

We will learn the basics of this movement. It takes time to develop so be patient with yourself.

Conditioning

5 Rounds for Time

400m Run (inside or outside)

15 Front Squats or OHS (95/65) (75/55) (55/35)

- Team 782

Hope two of our amazing members, Chris Silvaggio & Juliette Roberts, are having a fantastic time at their CrossFit Level 1 Course over in Halifax.

Can’t wait for them to come back and bring their new found knowledge, enthusiasm for life, and general grateful attitude back into the gym!

This class is at CrossFit 782 on North River Rd. for any members that want to join!

10am

32min AMRAP

15 Pushups

150’ Odd Object Carry (inside 3 full length trips there and back across the soft mats, outside, one full length trip there and back along the side of the building)

10 Double DB Clean & Jerks

300m Run

Rest 2 minutes

Get in and get at it.

- Team 782

Hello all.

Let’s get in and get at it.

Get your hats on soon ladies and gentlemen before the summer kicks off.

On a day like today with the rain coming down take a moment to stay inside and reflect on the past month, your goals, your plans for the future, and what you are grateful for in this moment or on this day.

Remember that if you know anyone interested in the summer programs they can start at 782 Athletics right away at 9am Monday, Wednesday, and Friday at 9am. For anyone else interested tell them to get in touch with us. Our teen program will be at 9am all summer long Monday to Friday at CrossFit 782 and we will also have our sport specific training at 7am (grades 8-10) and 8am (grades 5-7) Tuesday/Wednesday/Friday. Get in touch with Brett for details on this camp.

As well Dave and Michala have invited you all to their wedding dance at Peake’s Quay on Sunday, June 30th! This starts at 8pm. Come one, come all.

Athletics - 10am

Strength

10min E2MOM

5 Deadlifts + 30sec Handstand Hold or 2 Wall Walks or Handstand Practice

Conditioning

3 mins on - 3 mins off x 4 rounds

Full Length Sled Pull There and Back

15 Plate G2OH

ME Shuttle Runs to the top of the 18 and Back

Accessory

Handstand Walking/Wheelbarrow Walking attempts

- Team 782