Hello all.

The weekend is coming up! We hope we get some rain here overnight or sometime soon for my dad and all of the farmers on the Island.

Remember to keep the date open for Saturday, August 17th. We are going to be hosting a 782 summer social at our spot probably after a beach workout!

Also remember to get yourself a T-shirt pre order before we make our order August 5th! Here is the link:

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

Looking to the future and no one wants to here it, but September, we will be opening up another CrossFit 101 camp. Start chatting with your friends about getting started in this program!

CrossFit - 6/9/12/430/530

Strength & Conditioning

30min AMRAP

With a partner

40 WBS (20 each)

200m Run Together

40 DB Snatches (20 each, alternating arms)

20 T2B/Leg Raises/Knee Tucks (10 each)

A little bit of a fun one here. We will take the first bit of class after the warm up to get set up for the workout.

- Team 782

Bring on August!

Hope you all survived the heat out there and are ready to tackle our second month of the summer.

Write up on our chalkboard the things you are grateful for, the strength in yourself or you have seen in others, and the attitude that will help you move forward no matter what is going on around you.

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

Strength

12 minutes to build to a heavy 5 rep deadlift

Conditioning

20 minute AMRAP

12 Deadlift (185/125) (135/95) (75/55)

6 DB Thrusters (right)

12 Burpees

6 DB Thrusters (left)

Rest 1 minute

Hello Partners!

Just wanted to make sure we tell you to drink lots of water throughout the day whether or not you are training.

When it comes to training we still believe you should be getting in as much as you usually do, but just to manage your expectations. Our bodies may not be use to training in this heat, but our body will adapt to what we put it through, but just be safe when doing it. Still make sure you are eating as usual and eating after after your workouts. Lots of fruits and vegetables will help you stay hydrated if you do not feel like drinking a ton of water.

Keep the 17th of August free this summer ladies and gentlemen. We are going to be hosting our annual 782 summer party at 155 Richard Drive on that Saturday afternoon. We will be doing a beach WOD that morning as well given a good forecast in the weather.

And make sure you check out our website and pre-order those shirts!

Athletics - 6/9/12/430/530

Strength & Conditioning

10 minutes at each station - 1 minute to rotate stations

1. Build to a heavy 8 rep Bench Press

2. Jumping & Agility Ladder

   1. High Ladders (quick feet)

   2. Ladders (quick)

   3. 3 Hurdles + 3 High Box Jumps

3. 2 sets

   1. ME Strict UB HSPU or 10 Box HSPu

   2. ME T2B

   3. 1-2 minute plank

Something a little different here to have some fun.

We will break you into 3 different groups and you will work at each station for 10 minutes. For the bench focus on keeping the hands tight and the body rigid when you lift. There will be 3 parts to the jumping station. One will be with the hurdles, one with the ladders, and one with the boxes and hurdles. Move through each one. The final station will be a bit of gymnastics and core work.

Sport Training - 630pm

Lower Body Endurance + Upper Body Stamina

Special Olympics PEI - 630pm

- Team 782

Hello all!

Hope you are having a fantastic Monday and you are in the mood to get after it with us Tuesday.

Few updates to continue this week.

Big shoutout to Denise who was our 800g Challenge winner!! We will be kicking another one of these off in September for everyone to get back on track with their nutrition after enjoying their summer!

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

Shirts are now up for pre sale here. Orders are going to go in August 5th so get your order in as soon as you can. We also still have a few hats available. And we are getting patches in to add to your own gear!

Athletics - 430/530

Strength

12 minutes to build to a heavy:

Power Clean + Hang Power Clean

Build up in your pullup progressions

For example here we want you building up in your weight with the barbell as well as moving through your progressions on your pullups. Start with some strict pullups and work into your kipping if you have them or just work on your beat swing if that is where you are at with this movement.

Conditioning

12min AMRAP

8 C2B/Pullups/Ring Rows

8 Hang Power Cleans (135/95) (95/65) (75/55)

30 DU’s/60 SU’s/30secs practice

Accessory

4 sets

Half Length Sled Pull

5 Tire Flips or 10 DB Snatch

- Team 782

Good evening!

Just wanted to wish you a great start to the week and that you all had a fantastic weekend.

We had a great crew at the beach WOD on Saturday getting after it and having a bit of fun. We ended up having a wonderful discussion about sleep and how is may be the most important factor to physical and mental health when compared to exercise, nutrition, etc. I know that if I sleep well and enough, for me at least 7 and a half hours, ideally 8-9, my eating habits are a lot more stable, exercise comes a lot easier to me, my relationships are much more rewarding, and my overall mindset and attitude towards challenges and life improve dramatically.

For those of you that work shift work and/or have children this can be extremely tough and you have to take and get sleep when you can to make up for those lost hours and I hope you get the chance to do that. Try to schedule in naps where you can just unwind if possible, find some space to yourself, and if you lose a few days of sleep try to make up for it when you can. There may not be a magic pill to improving your overall health, but adding an hour or two to your sleep capacity when you can may just improve your life in ways you never thought it could have.

Athletics - 6/9/12/430/530

Strength

E2MOM x 5 Rounds (10 minutes)

3 Pause Back Squats (1 second descent, 2 second pause, 1 second ascent, 1 second pause at top)

Working on some solid fundamental strength here. You are not going to lift crazy heavy here as it takes 5 seconds to do a rep when done correctly so take your time and move well before moving up in weight.

Conditioning

‘Legs for Days’

3 Rounds

8 Back Squats (225/155) (185/125) (135/95)

200/100m Run

16 DB Step Ups (1 DB)

200/100m Run

24 Jumping Lunges

200/100m Run

20min HARD Time Cap

Something you can do unbroken for the first round at least with the back squats. Grind through it all.

Sport @ 782 - 630pm

Lower Body Strength

- Team 782

Hello all!

Just a reminder that tomorrow for our schedule we have class at CrossFit 782 at 8am and then we have class at 10am at Blooming Point Beach.

Please try to get out there at 950 so we can get going at 10!

Come one and come all!

We will workout and then afterwards hang out and enjoy the beautiful weather.

CrossFit - 8am (at Crossfit 782)

Strength & Conditioning

E6MOM x 5 Rounds (30 minutes)

10 C2B

15 WBS

20 Situps

25 Squat Jumps

300m Run

Rest until the 6 minute mark for round 2. Scale the numbers if you are not getting enough adequate rest.

CrossFit - 10am (Blooming Point Beach)

WOD 1

5 Rounds - with a partner

250m Run Together

20 Synchro Squats

15 Situp High Fives

10 Pushup High Fives

WOD 2

8 Rounds - alternate rounds with a partner (4 rounds each)

50’ Walking Lunge (25’ x 2)

10 Burpees

200’ Shuttle Sprint (25’ x 8)

- Team 782

Friday Funday here we come.

Always important to find your partner so you can relax and get a good workout in.

One of the biggest reasons we see change in people at CrossFit 782 and 782 Athletics is because of the community. Anyone can workout alone by following this blog, but it is within the people, the social part of 782, the community where the real magic happens. Say thank you and good luck and keep going and have fun to those around you and lend a helping hand to those who are new or who may need it. One day it could be you that needs that right back and I know with the people we have on our Team that you will without a doubt receive that helping hand.

Remember we have our first beach WOD of the season at Blooming Point Beach at 10am on Saturday morning. Come one, come all!

Athletics - 6/9/12/430/530

Strength

E2MOM x 5 Rounds (10 minutes)

1 Deadlift + 2 Hang Power Clean + 1 S2OH

T2B Practice

For the complex the limiting factor will probably either be the clean or the shoulder to overhead. Still focus on proper technique picking up the bar and then move efficiently from there. Once you are hanging from the bar work on making sure you are practicing above your comfort zone.

This is a great chance to practice your technique and work on moving the bar with your hips. Do not be afraid to add some weight.

Conditioning

‘ABSolutely GRIPping’

15min AMRAP - with a partner - broken up as need be

60 T2B/Leg Raises/Knee Tucks

50 Deadlifts (135/95) (95/65) (75/55)

40 Hang Power Cleans (135/95) (95/65) (75/55)

30 S2OH (135/95) (95/65) (75/55)

Lots of running these days so changing it up a bit. Some core and grip work here. .

Accessory

Accumulate 100m (full length there and back) in Sled Pushes + 40 DB Snatches

- Team 782

Hello all!

What is up. Beautiful day coming up here Saturday.

We will have class at 8am at CrossFit 782 and then everyone from 782 Athletics and CrossFit 782 are invited to Blooming Point Beach for 10am for our first beach WOD of the season.

If you can not make that class come on in and workout at 8am at CrossFit 782. The workout will be very similar to the one we do on the beach.

Keep your light shining each day. Some days the light will shine bright without any effort and some days you may need to choose to let that light shine. When things seem tough, make the choice to move forward anyway and that light will eventually come out.

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

Strength

E2MOM x 5 Rounds (10 minutes)

3 OHS (from the rack) + 3 Shoot Throughs

We will work with you on getting the bar overhead in a variety of ways and then get you moving that barbell. We will also throw in a few gymnastics skills to mix it up.

Conditioning

4 Rounds

300m Run

10 OHS (135/95) (95/65) (75/55

3 Wall Walks (nose to wall or as far as possible)

- Team 782

Hello Wednesday.

Let us get right to it.

We have had a ton of visitors check into 782 over the past few weeks. You guys are so wonderful at welcoming every person that walks into these doors and you make them feel part of the community right away. We applaud you for making this gym a home to all.

Also being Pride Week we are flying the flag up high and proud and want to let everyone know we believe Love is Love and to accept all those around us with an open heart.

Comp class is at 630 on Wednesday evenings still at CrossFit 782. Come September we will be expanding this program so for now just keep coming in and getting in your training as best you can.

Athletics - 6/9/12/430/530

Strength & Conditioning

9min AMRAP x 3 Rounds - Rest 2 minutes b/w rounds

1K/800/600m Run (should take 4-5 minutes) - can run outside or run laps in the gym

25 Russian KBS

25 V-Snaps

Max Effort MU’s/C2B/Pullups or 10 Strict Pullups + ME Ring Rows

Something a little different, a little spicy here.

Here is the goal. Take the run at a steady pace and choose a distance you can finish in 4 to 5 minutes each round. From there spend 2-3 minutes to work on your core through some swings and snaps and that should leave you with a minute to three minutes to hit some work on your pullups/etc. If you do not have pullups yet we want to see you doing 10 strict pullups (banded/partner/jumping/etc.) and then finish with max effort ring rows at a difficult spot. It is not a unbroken set, but just as many reps as possible in the remaining time.

Sport Training - 630

Lower Body Endurance

Special Olympics - 630

- Team 782

Hello all!

Hope you are all having a great start to your week.

We are looking at having our first beach WOD of the season this Saturday at Blooming Point at 10am. We will have a regular class at 8am at CrossFit 782 and then we will head out to Blooming Point with a crew for 10am to work out and then have a few games and hang out for a bit that afternoon. We have done this many times before and it is always a huge hit for the summer. Directions for those new to this to follow later this week. This is for all members from CrossFit 782 and 782 Athletics!

We are also looking at Saturday, August 17th for our annual 782 summer party so keep that date open for a bit of fun. More details to follow!

Athletics - 430/530

Strength

EMOM 9

0: ME Strict HSPU/10 Box HSPU or Pushups

1: ME L-Sit Hold or 5 Strict Leg Raises

2: 30sec ME Handstand Walk or 30sec Handstand/Wall Walk Hold

Conditioning

20min AMRAP

50 DU’s/100 SU’s/45sec DU or skipping practice

10 Pushups

10 WBS

10 Box Jump Overs (clear box)

Rest 1 minute

- Team 782

Hello!

Hope you all had the most amazing weekend and are ready to tackle this week.

Let’s get in and get at it.

For Monday we kick things off with a bit of squatting. If this is your jam get fired up and ready to move some weight and if this is something you need to work on come on in and face your fears/weaknesses and we will work with you to improve this movement.

And please add to our summer #attitudegratitudefortitude board!

Athletics - 6/9/12/430/530

Strength

E2MOM x 6 Rounds (12 minutes)

2 Pause Front Squats (at least 3 seconds) + 15 Strict Situps

We are back to building some basics in the squat. Come in and get down there with good form and hang out at the bottom for a bit. Take today to refine that technique and make sure you are consistent in your movement. This should not be a PR day.

And then hit a few situps to build up that core.

Conditioning

2mins on - 2 mins off x 4 Rounds

Sled Push to Half

20 Squat Jumps

ME Plate OH Stationary Lunges (use plate you had on sled for sled pushes)

Time to build some stamina in those legs.

782 Sport - 630pm

Lower Body Strength

- Team 782

Let’s get it this Sunday.

Sunday is at CrossFit 782 at 10am.

Words to leave you with. #attitudegratitudefortitude

Focus on your own effort. Create your own story.

Just waiting on our shirt order to be confirmed. Trying a new style and wanting to get it right.

CrossFit - 10am

Strength

E2MOM x 10 minutes (5 rounds)

5 Power Snatches (TnG)

Conditioning

4 Rounds for Time

200m/300m/400m/500m Run (run increases each round, rd 1 200m, rd 2 300m rd 3 400m rd 4 500m)

10 Power Snatches(95/65) (75/55) (55/35)

8 Burpees

6 Tire Flips/D-Ball Cleans

4 Lengths of the Building Farmers Carry (outside)

- Team 782

Hello!

Some simple Saturday words of wisdom for you all.

Live your life. Be kind. Choose patience. Train hard. Engage with others. Embrace every moment for what it is.

Athletics - 10

Strength

EMOM x 12 minutes (4 Rounds)

0: 15-30sec Knee Tuck/L Sit Hold

1: 50’ Handstand Walk or 30sec Handstand Walk Practice or 3 Wall Wall Walks or 20 Shoulder Touches

2: 10 DB Controlled Push Press

Building some core/shoulder strength here.

Conditioning

15min AMRAP

100 SU’s/60secs practice/50 DU’s

15 T2B/Leg Raises/Knee Tucks

20 HSPU or Box HSPU or Pushups

25 Goblet Squats

- Team 782

Hello!

Great day taking some time to enjoy family and friends and the beach.

I want to take a little time and space here to give a shout out to one of my online clients who I have been working with for a number of years, Sarah Carpenter. She was my first personal coaching client while I was in Korea and I worked with her for over four years through group classes, CrossFit, and personal coaching. She was in a bootcamp class that I was coaching and I believe she absolutely wanted to punch me in the face 10 times out of 10 when she would see what we had in store for the workout. Slowly, but surely she warmed up to the idea of fitness and eventually started CrossFit with Reebok CrossFit Sentinel and I and then began personal coaching with me shortly after that. We worked together for nearly 2 years like this and she saw massive changes not only physically, but mentally. We had a fantastic relationship and I still consider her a very close friend. Fast forward 7 months ago when her friend and mine, Jo Bigwood, reached out to me to see if I would be interested in working with her again. We started the process, the journey, once more and we have found great success together again. Sarah is currently travelling in Europe over her summer vacation, but is staying on track with her fitness, nutrition, and mindset as we chat daily about her training and what not. Just wanted to introduce her to everyone here as she is a far away 782 athlete, but near and dear to my heart and is an amazing person and story behind what we do everyday in the gym and in the community. Thank you for the read. I am sure there are many stories just like this within the gym and if you would ever want to chat about them send me a note or catch up in the gym sometime!

Athletics - 6/9/12/430

Strength

E2MOM x 5 Rounds

5 Thrusters + 2-5 Strict Pullups

Build in weight on the thrusters. You can either start this on a rack or on the floor.

Conditioning

20min AMRAP with a partner

200m Run Together (one lap or outside to top of parking and back end and then in the back door)

20 Pullups/Ring Rows

20 Thrusters (95/65) (75/55) (55/35)

Split reps as needed.

Choose the weights for your ability.

Sport Specific - 530pm

- Team 782

Good evening ladies and gentlemen!

Let us get another one in this Thursday. All classes are at CrossFit 782.

Choose one thing you want to click off your bucket list this week and get to it. And choose one goal you want to hit in the gym this week/weekend and plan on going through it. Doesn’t even completely need to be a physical goal, but maybe something you can want to work on mentally and try to be aware of it at the gym and in your everyday life.

Just here with Hannah L. and Anikha over at 782 Athletics and the Special Olympics crew and they are doing some great work overcoming obstacles and putting work in. If you ever need inspiration come watch this crew workout. Great coaching and great athletes.

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

Strength

5 sets in 15 minutes - Superset these movements

50’ Double DB Walking Lunge (can be on shoulders or overhead)

5 Strict Press (can build in weight)

Conditioning

3 Rounds

400m Run

30 Jumping Lunges (15 per leg)

20 DB S2OH (10 per arm, single DB)

15 minute cap

PrimeTimers - 10am

Strength

Back Squats x 5reps x 4sets

We will work on some balance here and moving the bar well!

Pushups x 5reps x 4sets

We want you working to the best of you ability here.

Conditioning

4min AMRAP - 4min Rest x 2

10cal Row

10 Pushups off wall or bar

10 Squats

Something a little different here. Some work on moving well and then rest and then moving again!

782 Adaptive - 11am

Strength

4 Rounds

3 Solid strong Pullups

6 Box Dips

Conditioning

12min AMRAP

8 Shuttle Wheels

16cal Row

Some straight up cardio work here after some strength!

- Team 782

G’day.

Let’s get after it!

Wednesday is here and we have some work to do.

We have our Special Olympics class on in Stratford at 630pm at our Stratford location and we have comp class at 630pm at our North River Rd. location.

Classes on as usual at both spots. Get in and check out something new if you want to change up your training and have some fun with it. Changing up your routine a bit is just as good as rest day if you need it. Don’t stop, but just shift gears if you are feeling drained. It may help by just taking some time and doing something different.

CrossFit - 6/9/12/430/530/630(comp)

Strength

E2MOM x 5 minutes (10 Rounds)

5-10 Strict HSPU/Box HSPU + 5 Deadlifts (quality)

Working on some strict strength here to improve your efficiency and foundational strength in the press.

We also want to develop that core/lower back strength with the deadlifts

Conditioning

6min AMRAP

Sled Push to Half and Back

MB/Sandbag Carry Full Length & Back

Rest 3 mins

9min AMRAP

10 Burpees

15 Pushups

20 American KBS

Full Length Run There and Back

Some solid grunt work to start and then some great conditioning.

Special Olympics PEI - 630pm

- Team 782

Hello all.

Tuesday is here and let us get after it.

If you are having trouble in the morning getting moving listen to the song ‘Keep You Head Up’ by Ben Howard. Classic song that I always come back to when I need some motivation or just a wake up call on life. If anyone has any other songs that lift them up send them off to me.

I also had a great conversation with one of our athletes the other day after class and he has been getting in to the gym more frequently and consistently now and back to loving the training again. And the key to that for him was to notch the intensity down a bit and just come in to move. Don’t put pressure on yourself to perform at a certain level, but just go at what your body will allow you to do to keep moving. If you are struggling with motivation on certain days to train use that to get yourself moving and the rest will follow.

Athletics - 430/530

Strength & Conditioning

‘Cardio City Chipper - C3’

1K/900m Row

50 Box Jump Overs

100 Air Squats

50 DB Snatches

1 mile Run

Start the 1 mile run by at least the 18 minute mark. You can complete the rest of the work later if you have not finished it. If you are worried about the volume here scale the numbers for what works for you.

Core

4 sets

25 Situps

60sec Plank

Do this work either before you go or when you finish.

- Team 782

Hello all!

I just wanted to say congratulations again to Greg and Allison who were married on Saturday evening by our very own Shannon Hodder. These two individuals are very important members of our gym in their own right, Greg as an exceptional coach and athlete and Allison and WODtography camera woman and baker extraordinaire. The community of 782 really comes out at events like this as we are so much more than just a gym. We are a family, a group of like minded people who use fitness as a social tool to surround ourselves with people who will support us through thick and thin and make us better every single day. It is after events like this that I reminded that what we do is so much more than just working out. Hope you loved your weekend Greg and Allison and see you in the gym this week!

We apologize about the shirt order delay as we are very picky with our design and are waiting on new designs to be shown to us. We want to do it right and that takes time. We are hoping we like the next one that comes out and we will have it out this week.

Let us get started with another week here!

Athletics - 6/9/12/430/530

Strength

10min E2MOM

1 Clean + 2 Front Squats and 3-5 Strict Pullups

or

1 Power Clean + 3 Front Squats and 3-5 Strict Pullups

We will work through some front squats here from the floor and add in a bit of fundamental strength here with your pullups.

Conditioning

3min AMRAP/3min off x 3 Rounds

7 Ring MU’s or 14 Pullups/C2B/Ring Rows

14 Front Squats (135/95) (95/65) (75/55)

21 Burpees

782 Sport - 630pm

Lower Body Strength & Conditioning

- Team 782

Come one, come all!

At CrossFit 782!

CrossFit - 10am

Strength & Conditioning

30min Partner AMRAP - alternating movements (except run)

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

15 Pushups

20 WBS

300m Run (together)

- Team 782

Good evening!

Let’s bring it into the gym and then out to Victoria for Greg and Allison’s wedding dance anytime after 830pm on Saturday night.

Enjoy yourself this evening whether you are inside staying out of the raining or you are around town!

Athletics - 10am

Strength & Conditioning

2mins on - 2mins off x 5 Rounds

12/9cal Row/Bike/Ski or 12 Plate G2OH

12 OHS/Front Squats (95/65lbs) (75/55) (55/35)

ME Burpees over the Bar

After a solid warm up we will get a bar out and get you squatting and then right into your workout!

Core

5 sets

10-15 T2B/Leg Raises/Knee Tucks

20-30 Russian MB Twists

Some core work here to finish off your day.

- Team 782