Friday Funday.

Let us have some fun in here.

We have a couple of trial classes coming up this weekend.

This Saturday at 12pm we have a free trial class at 782 Athletics and then on Sunday at 11am we have a free trial class at 11am.

As well this Sunday at 3pm Jordan Spence and his Moncton Wildcats are in town visiting the Charlottetown Islanders if you are looking for something fun to do and to get out and support one of our 782 athletes.

Now that the open for 2020 has come and gone and after last night the scores have been closed I want to give a very big shout out to two of our athletes moving on to the next stage. Anikha Greer and Mike Ives will now tackle the Age Group Online Qualifiers in March after their impressive performances over the past 5 weeks. Anikha place 8TH WORLDWIDE in her 16/17 year old division and MIke place 18TH WORLDWIDE in his 50-54 year old division. This is incredible. Absolutely incredible and is an inspiration for those at 782 to train alongside such elite level athletes who add so much to the 782 community and atmosphere on a daily basis. Thank you to everyone who was there in spirit or in body to support these two phenomenal people as they dealt with the physical and mental stress and strain of each open announcement and gave them the push to perform to their full potential. Love the community at 782 and that these two athletes get to represent 782 on an International level. Proud.

Athletics - 6/12/430/530

Gymnastics Pullup Strength & Conditioning

We will work on your gymnastic capacity for your pulling strength after a solid warmup and figure out where everyone will be at for the workout.

Practice a few different progressions and decide where you should be for the workout. If you are working on your strict pullups start there for the first movement and then move to ring rows and then dumbbell renegade rows to build and maintain strength. If you are work on your pullup capacity start with some kipping/butterfly pullups and build in technique as the workout goes along.

‘Three’s Company’

With a Group of 3

150cal Row - Max Strict Pullups or Kipping Pullups or C2B

120 DB Snatch - Max Ring Rows or Pullups or C2B or Bar MU’s

90 Burpee Box Jump Overs - Max DB Renegade Rows or Pullups or C2B or Ring MU’s

You will have two scores here with your team of 3. The first score is how long it takes you to complete all 3 movements as a chipper. One athlete is working on the conditioning movement.

The other score is how many reps you complete of the given pulling movement. The other two athletes that are not doing the conditioning movement will be alternating reps of their given pullup work. Athlete B can do 3 pullups and then athlete C can do 3 pullups and so on and so forth.

You can switch to the rower/dumbbell/burpees whenever you choose to do so.

782 Teens - 330pm (CF782)

This will be done as a class every Friday now!

Gymnastics Pullup Strength & Conditioning

We will work on your gymnastic capacity for your pulling strength after a solid warmup and figure out where everyone will be at for the workout.

Practice a few different progressions and decide where you should be for the workout. If you are working on your strict pullups start there for the first movement and then move to ring rows and then dumbbell renegade rows to build and maintain strength. If you are work on your pullup capacity start with some kipping/butterfly pullups and build in technique as the workout goes along.

‘Three’s Company’

With a Group of 3

150cal Row - Max Strict Pullups or Kipping Pullups or C2B

120 DB Snatch - Max Ring Rows or Pullups or C2B or Bar MU’s

90 Burpee Box Jump Overs - Max DB Renegade Rows or Pullups or C2B or Ring MU’s

You will have two scores here with your team of 3. The first score is how long it takes you to complete all 3 movements as a chipper. One athlete is working on the conditioning movement.

The other score is how many reps you complete of the given pulling movement. The other two athletes that are not doing the conditioning movement will be alternating reps of their given pullup work. Athlete B can do 3 pullups and then athlete C can do 3 pullups and so on and so forth.

You can switch to the rower/dumbbell/burpees whenever you choose to do so.

- Team 782

Thursday is here and let’s get it.

Hope everyone has been having a great week and adapting to the cold weather brought out way.

Stay warm as you get into the gym and get moving. Even if you need to go a little slower at the start of some workouts to get that core temperature up before pushing that pace. We will do our best as always to make sure you are well warmed up prior to each workout.

One thing I have been able to work on over the past year is my intensity in training and the pressure on myself. When I first started CrossFit I went into every workout with reckless abandonment and did not really have any strategy or pace to what I was doing. As I got into the ‘sport’ of CrossFit more I put too much pressure on myself and would only really train hard in certain situations or would not train at all because I thought I had to be at a certain level. For now I like to think I have found a nice balance and it has allowed me to get into my workouts for myself and let me workout for me, which is extremely fulfilling and rewarding at the end of the day. If you are struggling with motivation to train or having a reason to train, take a deep look inside and find a way to train or compete for yourself. It may take time to find this reason, but I promise you it will pay off in the long run.

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

Barbell Cycling

E2MOM x 5 Rounds - 10 minutes

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 S2OH

Try to build in weight for each set here. After a movement warmup and then 5 minutes to get to your starting weight we will dive right in here. Try to cycle the movements without dropping the barbell. Your S2OH will most likely be your limiting factor here. Run your numbers back from where you want to finish at with your fifth set and move from there.

Conditioning

‘Bar Stools’

4 Rounds

25 WBS

5 Hang Power Cleans

5 Front Squats

5 S2OH

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

Yesterday was all cardio and gymnastics. Today we grab a bar and get to work. The wall ball shots are in there to jack up your heart rate and force you to move that barbell efficiently.

Once you grab that barbell hold on to it until you finish that last S2OH.

15 minute Time Cap

782 PrimeTimers - 10am

4 Sets to Build Strength

5 Double KB Deadlifts

10 Step Ups (with a KB/DB if you want)

30 sec Side Plank (each side)

Conditioning

12 minute AMRAP

10 Shuttle Runs/Walks

10 Step Ups

10 Ball Slams

10 Situps

782 Adaptive - 11am

30 minute AMRAP - stagger start

6cal Bike

12 Shuttle Wheels

18cal Ski

24 WBS

30cal Row

782 Teens - 330

Barbell Cycling

E2MOM x 5 Rounds - 10 minutes

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 S2OH

Try to build in weight for each set here. After a movement warmup and then 5 minutes to get to your starting weight we will dive right in here. Try to cycle the movements without dropping the barbell. Your S2OH will most likely be your limiting factor here. Run your numbers back from where you want to finish at with your fifth set and move from there.

Conditioning

‘Bar Stools’

4 Rounds

25 WBS

5 Hang Power Cleans

5 Front Squats

5 S2OH

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

Yesterday was all cardio and gymnastics. Today we grab a bar and get to work. The wall ball shots are in there to jack up your heart rate and force you to move that barbell efficiently.

Once you grab that barbell hold on to it until you finish that last S2OH.

15 minute Time Cap

782 CrossFit 101 - 730pm

Barbell Cycling

E2MOM x 5 Rounds - 10 minutes

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 S2OH

Try to build in weight for each set here. After a movement warmup and then 5 minutes to get to your starting weight we will dive right in here. Try to cycle the movements without dropping the barbell. Your S2OH will most likely be your limiting factor here. Run your numbers back from where you want to finish at with your fifth set and move from there.

Conditioning

‘Bar Stools’

4 Rounds

25 WBS

5 Hang Power Cleans

5 Front Squats

5 S2OH

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

Yesterday was all cardio and gymnastics. Today we grab a bar and get to work. The wall ball shots are in there to jack up your heart rate and force you to move that barbell efficiently.

Once you grab that barbell hold on to it until you finish that last S2OH.

15 minute Time Cap

- Team 782

Hello All!

Happy week after the open.

Hope you are all doing well and are ready to reset and refocus for the winter months.

This Saturday at 12pm Harrison McIver, from Reactive Health and one of our members, and I will be running an injury prevention, rehabilitation, and adaptation fall fitness seminar. Classes will be on as usual in the morning at 8/9/10/11 and then we will have this seminar. Sunday class is on at 10 as usual.

Continue getting yourself and those around you in here this week for tons of fun.

Athletics - 6/12/430/530

Gymnastics Capacity

With a Running Clock

0:00 - 8:00

1.5K/1.2K Row

Max Effort Reps T2B/Leg Raises/Knee Tucks

9:00 - 17:00

300 DU’s/600 SU’s/5 minutes purposeful DU practice

Max Effort Reps HSPU/Box Pushups/Pushups

18:00 - 26:00

50 DB Step Ups

Max Effort Reps Shoot Throughs

The goal here is to push for about 4 to 5 minutes on your lungs and then spending the rest of the time building some capacity for your gymnastics movements.

Single DB for the step ups. Use a box or share the parallettes for the shoot throughs.

For the row go hard and then hit a big set on the bar.

Skip for about 4-5 minutes. Scale the numbers if need be and then play around with some strict/kipping/box handstand pushups.

Can’t wait to get after this with you.

782 Stars 4 Life - 10am (CF782)

Strength

4 Sets to build strength

3 Back Squats

6 Knee Tucks

9 Box Step Ups

Conditioning

2 minutes on - 2 minutes off x 4 Rounds (16 minutes)

10 Goblet Squats

15 Situps

ME Ball Slams

782 Kids - 330pm

Gymnastics Capacity

3 Separate Max Effort Rep Sets in 5 minute windows

A.

600/500m Row

In the Remaining Time ME Reps

T2B/Leg Raises/Knee Tucks

B.

3 minutes Skipping

In the remaining Time ME Reps:

Handstands/Pushups

C.

20 DB Step Ups

In the Remaining Time ME Reps

Shoot Throughs

We will have 5 minutes to transition between the 3 different parts of this workout. This means go hard to the final rep on each part of the workout to get those max reps in.

In between these sessions you can work on rope climbs and rowing.

782 Competitors Class - 630 - 730 (CF782)

Gymnastics Capacity

3 Separate Max Effort Rep Sets in 7 minute windows

A.

1.2K/1K Row

In the Remaining Time ME Reps

T2B/Leg Raises/Knee Tucks

B.

200 DU’s/400 SU’s/4 minutes DU practice

In the remaining Time ME Reps:

Strict Pullups/Ring Rows

C.

50 DB Step Ups

In the Remaining Time ME Reps

HSPU/Box Pushups/Pushups

We will have 3 minutes to transition between the 3 different parts of this workout. This means go hard to the final rep on each part of the workout to get those max reps in.

For our competitive class we will be in a Deload Week as the open has just finished and we want to give our bodies and minds a break here so we can reset and get ready to get after it fresh and focused.

- Team 782

Hello!

Quick update!

Maritime Electric is shutting off power from 6am to 8am on North River Road.

Our 6am class tomorrow morning will be at 782 Athletics and then we will be opening up CrossFit 782 at 815am and be open for the day with our usual schedule.

To repeat our 6am class tomorrow morning is at 782 Athletics.

Just a quick update on our 782 Healthy Living Challenge. Hope you are finding certain habits for yourself that are sustainable long term. For myself I am becoming much better at putting my phone and computer and work away an hour or more before I plan on going to sleep. I also have been finding 10 minutes each day for my mindfulness and meditation. I know I need to work on my eating habits, especially in the evenings, and really get my mobility in after I workout or start attending a few yoga classes. I have been keeping up my physical activity as well as being social, but keeping my alcohol intake to a minimum.

Share with us or with me how your challenge has been going personally and how you have been holding yourself and those around you accountable.

Congratulations to all those who have recently completed the Open for 2020. There will be more updates to come over the next few days.

This upcoming weekend Harrison and I will be putting on a seminar on rehab, injury prevention, and adapting to injury with your workouts.

We will have our PrimeTimers class tomorrow at 10am!

Athletics - 6/430/530

Strength

Lower Body Endurance & Stamina

EMOM x 5 Rounds (10 minutes)

0: 45 seconds Max Effort Front Squats (95/65) (75/55) (55/35)

1: 45 seconds Max Effort Plate OH Walking Lunges

After a solid warm up for your hips and legs we will dive into this. Share a bar with your partner so you can start on one part and your partner on the other part. Get after those reps with solid form.

Conditioning

‘Balance The Books’

2:30 minutes on - 2:30 minutes off x 4 Rounds (20 minutes)

8 DB Snatches (right)

8 DB OHS (right)

8 DB Snatches (left)

8 DB OHS (left)

ME Lateral Burpees over the DB

Push the pace to give yourself time for the burpees. If you struggle with the overhead squats you can front squat with your DB on one shoulder or in a goblet position.

782 PrimeTimers - 10am (CF782)

Strength

4 Sets to work on Strength & Balance

5 Front Squats

10 Walking Lunges

15 Situps

Conditioning

12 minute AMRAP

15cal Row

12 MB Slams

9 Squats

6 MB Situps

3 Burpees

782 Adaptive - 11am (CF782)

‘Jenkins’

40 minute AMRAP

20 WBS

400m Row

15 Ball Slams

400m Row

10 DB Clean & Jerks (5 per arm)

400m Row

5 Pullups

Get in and get after it!

782 Kids - 330pm

Strength

Front Squats with a Barbell

Learn how to squat with a lightweight or with a lightweight barbell.

Lunges

Learn how to do your walking lunges down the floor.

Conditioning

‘Balance The Books’

2:30 minutes on - 2:30 minutes off x 2 Rounds (10 minutes)

8 DB Snatches (right)

8 DB OHS (right)

8 DB Snatches (left)

8 DB OHS (left)

ME Lateral Burpees over the DB

Skills

Work on your skills after the conditioning. Handstands, Rope Climbs, and Leg Raises.

782 CrossFit 101 - 730pm (CF782)

Strength

Lower Body Endurance & Stamina

EMOM x 5 Rounds (10 minutes)

0: 45 seconds Max Effort Front Squats (95/65) (75/55) (55/35)

1: 45 seconds Max Effort Plate OH Walking Lunges

After a solid warm up for your hips and legs we will dive into this. Share a bar with your partner so you can start on one part and your partner on the other part. Get after those reps with solid form.

Conditioning

‘Balance The Books’

2:30 minutes on - 2:30 minutes off x 4 Rounds (20 minutes)

8 DB Snatches (right)

8 DB OHS (right)

8 DB Snatches (left)

8 DB OHS (left)

ME Lateral Burpees over the DB

Push the pace to give yourself time for the burpees. If you struggle with the overhead squats you can front squat with your DB on one shoulder or in a goblet position.

- Team 782

Reminder of our schedule on Remembrance Day.

CrossFit 782 has class at 9am and 1pm with open gym in the afternoon from 2pm to 330pm.

There will be class at 782 Athletics at 9am.

Sometimes we workout to relieve stress, sometimes we workout to look or feel better, and sometimes we workout to become fitter or stronger.

Tomorrow we workout to honour the Veterans and those currently serving in our community and around our country. To honour those we have lost in the line of duty and those who still serve and protect us every single day.

At 782 come in tomorrow to workout and honour someone or some people who have served to make your and our world a better and safer place.

Athletics - 9am

40 minute Partner AMRAP

‘Jenkins’

50 Burpees

400m Run (together)

50 Kettlebell Swings

400m Run (together)

50 Pullups

400m Run (together)

50 Pushups

400m Run (together)

This is a repeat from last year.

Run together and split other reps as need be.

Think of who you are doing this for and put in the work.

- Team 782

Hello all!

Reminder that on Monday we have class at 9am at BOTH 782 Athletics and CrossFit 782.

In the afternoon we will have class at 1pm at CrossFit 782 with open gym afterwards from 2pm to 3pm.

Class as always tomorrow at 10am at CrossFit 782 with an intro to follow at 11am.

CrossFit - 10am

Olympic Lifting Technique

10 minute to build to a heavy 3 Rep Clean

Practice T2B/Leg Raises

Practice Efficient Box Jump Overs

This should be from the floor and into a squat. Go from the hang and use a power position if need be. Work with a partner to build in weight.

Conditioning

‘Jack & The BeanStalk’

18 minute Partner Ascending Ladder

3,6,9,12,15…

Cleans (95/65) (75/55) (65/45)

T2B/Leg Raises/Knee Tucks

Box Jump Overs

The way this will work is partner A will do 3 Cleans and then partner 2 will do 3 Cleans and then partner A will do 3 T2B and partner B 3 T2B and then the same thing with the Box Jump Overs. Next up Partner A does 6 Cleans and partner B 6 cleans. Move steady up the beanstalk as high as you can in 18 minutes.

- Team 782

G’day.

Hello Saturday.

This is our last weekend for the Open 2020 so let’s get in and get after it.

We have classes as usual at 8/10/11 at CrossFit 782 and then at 10 at 782 Athletics. We also have CrossFit 101 at CrossFit 782 at 9am.

For those of you who have friends who may be interested in giving 782 a try we have a trial class at 782 Athletics at 12pm.

On Sunday at 11 we have a free intro at CrossFit 782.

Just a reminder that on Monday, Remembrance Day, we will have a class at 9am and 1pm with some open gym from 2pm until 330pm after the class at 1.

Athletics - 10am

Gymnastics Strength

Pullup Practice

2 Rounds

3 Strict Pullups

4 Ring Rows

5 Pushups

And then:

Kipping Pullup Progressions

Workout Warmup

2 Rounds

2-3 Ring MU’s or 3-5 Strict Pullups

10cal Row

10 WBS

Conditioning - Open 20.5

8 Rounds

15 WBS

10cal Row

10 Ring Rows/Pullups

20 minute Cap

Special Olympics PEI - 11am

Skills

Wall Walks

Knee Tucks

Deadlifts

Conditioning

6 minute AMRAP

6 Shuttle Runs

6 Pushups

6 Ball Slams

6 Squats

782 Trial Class - 12pm

- Team 782

Good evening!

Open workout will be announced this evening at 9pm and then tomorrow night we will have our final set of Friday Night Lights at 630pm. We will also be doing this workout in our Saturday morning classes and then have judged heats between 12pm and 2pm on Saturday afternoon. We will be posting our schedule up tomorrow for when everyone is going to be hitting this workout!

You can sign up for your heats here:

http://cf782.cfopenschedule.com/

Reminder that next weekend we will be hosting our Fall Fitness Seminar on Injury Prevention, Rehab, and Adaptations. That is the weekend of November 16/17. The specific time and date will be released at the start of next week. We will also be doing a Goal Setting Seminar and Nutrition Seminar at the end of November.

Our Remembrance Day schedule will have us hosting a class at 9am and 1pm at CrossFit 782. After the 9am class we will be shutting down between 10am and 1230pm so we can all attend the Remembrance Day ceremonies. After class at 1pm we will be having some open gym until 330pm and then giving you all the evening to enjoy your loved ones, friends, and life around you!

As well our Friday Teens time block will not be a class at 330pm! Our high school teens are also encouraged to attend the 630pm classes and any classes on the weekend.

CrossFit - 6/12/430/530

BodyWEIGHTED Strength

12 minutes to hit 4 sets of the following movements

5 Weighted Pushups

10 Double DB OH Walking Lunge Steps

15 DB Strict Situps (DB held above your head)

Partner Conditioning

‘K & T (Karen & Tracy)’

16 minute AMRAP - Alternate Movements with your Partner

8 Deadlifts (185/125) (155/105) (115/75)

12 Pushups

16 MB Situps

20 Jumping Lunges

782 Teens - 330pm

BodyWEIGHTED Strength

12 minutes to hit 4 sets of the following movements

5 Weighted Pushups

10 Double DB OH Walking Lunge Steps

15 DB Strict Situps (DB held above your head)

Partner Conditioning

‘K & T (Karen & Tracy)’

16 minute AMRAP - Alternate Movements with your Partner

8 Deadlifts (185/125) (155/105) (115/75)

12 Pushups

16 MB Situps

20 Jumping Lunges

- Team 782

Hello Everyone!

Quick update on the Fall Fitness Seminars.

We will be postponing our Injury Prevention, Rehabilitation, and Adaptation Seminar until next weekend as this weekend we have our last week of the Open and will be running heats Friday night and Saturday afternoon from 12 until 2. The last Fall Fitness Seminar for this year will be put on in the middle of November and will be on goal setting and getting yourself set up for the holidays and into the new year.

Speaking of holidays as we get moving through November we are going to be looking for dates/activities for our holiday festivities. I know it seems years away, but we know everyone’ schedules will fill up really quickly and want to get ahead of that!

Remember if you know anyone interested we have our Special Olympics Classes on Saturday at 11am at our Stratford location. This Saturday we will be running a trial class at 12pm at 782 Athletics in Stratford!

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

Power Workout Warmup

3 Rounds

6 Box Jumps

9 Plate G2OH

12 Tempo Jump Squats (controlled down, fast up)

After our general warm up we will get into this piece of work to get ready for our Olympic LIfting

Olympic Lifting Technique

10 minutes to build in weight for the following Complex

Power Snatch + Hang Snatch + Snatch Balance + OHS

We will do the complex twice together as a group and then from there add some weight and continue working on form. If you are not able to snatch balance you can do 2 OHS to best depth.

Conditioning

‘Homeward Bound’

3 Rounds

20 MB Slams (heavy)

15 Box Jump Clears

10 Power Snatch (135/95) (115/75) (95/65)

Just put your foot down on the pedal here and goooooooo!

782 PrimeTimers - 10am

Strength

3 Sets - build in strength

5 Back Squats

10 Pushups (wall or bar or floor)

15 Situps

Take your time here and get in really good movement.

Conditioning

15 minute AMRAP

6 Ball Slams (heavy)

9 DB Squats

12 Step Ups

15cal Row

782 Adaptive - 11am

Conditioning

30 minute AMRAP

5 Box Dips

10 DB Clean & Jerks (5 per arm)

15 Ball Slams

20cal Row

782 Teens - 330pm

Power Workout Warmup

3 Rounds

6 Box Jumps

9 Plate G2OH

12 Tempo Jump Squats (controlled down, fast up)

After our general warm up we will get into this piece of work to get ready for our Olympic LIfting

Olympic Lifting Technique

10 minutes to build in weight for the following Complex

Power Snatch + Hang Snatch + Snatch Balance + OHS

We will do the complex twice together as a group and then from there add some weight and continue working on form. If you are not able to snatch balance you can do 2 OHS to best depth.

Conditioning

‘Homeward Bound’

3 Rounds

20 MB Slams (heavy)

15 Box Jump Clears

10 Power Snatch (135/95) (115/75) (95/65)

Just put your foot down on the pedal here and goooooooo!

782 CrossFit 101 - 730pm

Power Workout Warmup

3 Rounds

6 Box Jumps

9 Plate G2OH

12 Tempo Jump Squats (controlled down, fast up)

After our general warm up we will get into this piece of work to get ready for our Olympic LIfting

Olympic Lifting Technique

10 minutes to build in weight for the following Complex

Power Snatch + Hang Snatch + Snatch Balance + OHS

We will do the complex twice together as a group and then from there add some weight and continue working on form. If you are not able to snatch balance you can do 2 OHS to best depth.

Conditioning

‘Homeward Bound’

3 Rounds

20 MB Slams (heavy)

15 Box Jump Clears

10 Power Snatch (135/95) (115/75) (95/65)

Just put your foot down on the pedal here and goooooooo!

- Team 782

Mid-Week Madness.

Stay warm ladies and gentlemen.

Remember to dress in layers as you come into the gym and as you get through the warmup you can strip down to get yourself ready for the workout.

One last weekend go of the open for this year. Open WOD 20.5 coming out Thursday night. We will be in here Friday night and all day Saturday throwing down with some amazing people.

Hope everyone is enjoying the Healthy Living Challenge and finding a few sustainable habits they can build into their life long term.

Athletics - 6/12/430/530

Aerobic Capacity

‘Engine 45’

30 minute AMRAP

500m Row/400m Ski

25 T2B/Leg Raises/Knee Tucks

100 DU’s/200 SU’s/60 secs DU practice

25 Burpees

50 WBS

Pure capacity work here. Nowhere to run, nowhere to hide. Just come in here and get to work. Call all your friends who are going to push you, support you, and make you move for 30 minutes.

We will warm up each movement and get to work building that engine and that mental fortitude.

782 Stars 4 Life - 10am (CF782)

Strength

5 Sets

3 Wall Walks

6 Deadlifts

9 MB Slams

Conditioning

12 minute Partner AMRAP - alternate movements

12cal Row

6 MB Situps

12 Squats to MB

6 Burpees

782 Kids - 330pm

Aerobic Capacity

‘Engine 45’

10 minute AMRAP x 2 - Skill Work between sets

200m Row

10 Knee Tucks

30 SU’s

10 Burpees

15 WBS

Skill Work

Rope Climbs

Leg Raises - working on making those Knee Tucks harder

Handstands/Handstand Walking

782 Comp Class - 630-830pm (CF782)

Aerobic Capacity

‘Engine 45’

30 minute AMRAP

500m Row/400m Ski

25 T2B/Leg Raises/Knee Tucks

100 DU’s/200 SU’s/60 secs DU practice

25 Burpees

50 WBS

Pure capacity work here. Nowhere to run, nowhere to hide. Just come in here and get to work. Call all your friends who are going to push you, support you, and make you move for 30 minutes.

We will warm up each movement and get to work building that engine and that mental fortitude.

Olympic Lifting

6min E2MOM (3 Rounds)

Muscle Snatch + Snatch Balance + OHS

5 Box Jumps (land high on the box, focus on hip extension)

6min E2MOM (3 Rounds) - starting at weight you finished with on the first part and build

Power Snatch + Hang Snatch + Snatch Balance + OHS

12 minutes to build to a heavy Snatch

If feeling good test out that heavy rep. If not go back to your complex and work on light weight and form.

Gymnastics

8 min E2MOM - 4 Rounds for Quality

50’ Handstand Walk

15 C2B

This should take you 60-90 seconds to give you 30-60 seconds to rest before getting into your next set. Scale your numbers as necessary.

- Team 782

Good Morning Gang.

Hope everyone has had a fabulous start to the week.

This weekend coming up Harrison & I will be putting on an Injury Prevention, Rehabilitation, and Adaptation Fitness Seminar. This will be geared towards athletes/members who are currently dealing with injuries and ways to train around those injuries and still achieve the stimulus intended from the workout. It will also help athletes get their bodies ready for workouts and how to spend time mobilizing problem areas for certain athletes. We will also spend some time on how to cool down and mobilize properly to expand on what Charles Sanderson had done with his yoga seminar.

This seminar will be on Saturday at 12pm.

Remember to get yourself added to the 782 Healthy Living Challenge by clicking on the link and adding your name to each block.

https://docs.google.com/spreadsheets/d/1lHYeHix7JLsV0ZoaCnEbtcZ_LxIrlBKDZEwtsgEuFLc/edit?usp=sharing

As well check out our 782 gear here to get yourself a pair of sweats, a crewneck, or a toque for the upcoming winter months!

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

Athletics - 430/530

Gymnastics Strength Warmup

3 Rounds

2 Muscle Up Transitions

4 Ring Pullups

6 Ring Dips

or

3 Strict Pullups

6 Ring Rows

9 Pushups

This will be done to finish up our warmup and get ourselves set up for the workout and other pieces to follow. We will get your heart rate up and body warm and then get right into this 3 rounder to get work on some foundational strength for our gymnastics skills.

Olympic Lifting Technique

10 minutes to build to a heavy 3 rep Hang Power Clean

These can be TnG or they can heavy singles as you move up in weight.

In between each set continue work on your gymnastics. If you plan on doing muscle ups in the workout, work your way towards those. If you are planning on hitting kipping/butterfly pullups or C2B work your way towards those or continue to work on your strict pullups if you plan on doing ring rows in the workout.

High Skilled Conditioning

4 Rounds

9 Hang Power Cleans (155/105) (115/75) (75/55)

6 Ring MU’s/12 C2B or Pullups or Ring Rows

300m Run

14 minute Hard Cap

Something for everyone here. Heavy Lifting, Gymnastics, and even some running!

Get after this with a steady pace to start and hold that all the way through.

782 Adaptive - 11am (CF782)

Strength

4 sets to build strength and work on technique

3 Barbell Clean & Jerks

3 Pullups - work on one at a time with really high quality reps

Conditioning

15 minute AMRAP

5 Pullups

10 Shuttle Wheels

15cal Row

20 WBS

782 Kids - 330pm

Gymnastics Strength Warmup

3 Rounds

2 Muscle Up Transitions

4 Ring Pullups

6 Ring Dips

or

3 Strict Pullups

6 Ring Rows

9 Pushups

This will be done to finish up our warmup and get ourselves set up for the workout and other pieces to follow. We will get your heart rate up and body warm and then get right into this 3 rounder to get work on some foundational strength for our gymnastics skills.

Olympic Lifting Technique

3 Rounds

10 DB Hang Power Clean & Jerk (5 per arm)

10 Box Jumps

Conditioning

5 minute AMRAP x 2 - Handstand/Pullup work between AMRAPs

5 Ring Rows

5 DB Hang Power Clean & Jerks (left)

5 Burpees

5 DB Hang Power Clean & Jerks (right)

782 CrossFit 101 - 730pm (CF782)

Gymnastics Strength Warmup

3 Rounds

3 Strict Pullups

6 Ring Rows

9 Pushups

This will be done to finish up our warmup and get ourselves set up for the workout and other pieces to follow. We will get your heart rate up and body warm and then get right into this 3 rounder to get work on some foundational strength for our gymnastics skills.

Olympic Lifting Technique

10 minutes to build to a heavy 3 rep Power Snatch

These can be TnG or they can heavy singles as you move up in weight.

In between each set continue work on your gymnastics. If you plan on doing muscle ups in the workout, work your way towards those. If you are planning on hitting kipping/butterfly pullups or C2B work your way towards those or continue to work on your strict pullups if you plan on doing ring rows in the workout.

High Skilled Conditioning

4 Rounds

9 Power Snatch (155/105) (115/75) (75/55)

12 Ring Rows

300m Run/Row

12 minute Hard Cap

Something for everyone here. Heavy Lifting, Gymnastics, and even some running!

Get after this with a steady pace to start and hold that all the way through.

- Team 782

Hello all!

If you have not checked out this link yet for our Healthy Living Challenge at 782 grab it here and add your name to the list. Prizes will be awarded at the end of the month to the top participants!

https://docs.google.com/spreadsheets/d/1lHYeHix7JLsV0ZoaCnEbtcZ_LxIrlBKDZEwtsgEuFLc/edit?usp=sharing

Hope you all had a fantastic weekend and are looking forward to a great week at 782.

Remember if you are in Stratford check out our 782 Athletics location and website.

https://www.782athletics.com/

Our classes are very similar in set up to our classes at CrossFit 782 and we have many teams who have started training with us there. If you know any coaches looking for their teams to get in shape for next season or for in season conditioning let us know and we can help set them in the right direction.

Athletics- 6/12/430/530

Handstand Pushup Capacity & Lower Body Endurance

5 Rounds - 15 minutes

60 seconds Max Reps Back Squat (135/95) (115/75) (75/55)

60 seconds Max Reps Handstand Pushups/Box Pushups/DB Push Press

60 seconds Rest

We will build to the weight you plan on using for the back squats and practice your form on your handstand pushup progression and then get right to it.

For the back squats we want you to use a weight you can cycle through well for the entire minute and then for the handstand pushups you can start strict and move to kipping or start on the wall and then move to a box. If sharing with a team of 3 you can have one person start at each part of the minute.

Back-to-Back Conditioning

‘Flight Risk’

6 minute AMRAP

20 Squat Jumps

10 Pushups

directly into

6 minute AMRAP

20 DB Snatch

10 Burpees

After a weekend of pushing your body we allow you to push as hard as you want on a Monday. You can make these two 6 minute AMRAPs really hurt or you can just use them to move at a leisurely pace. We know once you are into them you are going to choose the latter.

782 PrimeTimers - 10am (CF782)

Strength

4 Sets

First set as a group to move and get and steady and then next 3 sets at their own pace in a 10 minute window. Move well before adding weight.

10 Ring Rows

30sec Plank

50’ Walking Lunge

Conditioning

12 minute AMRAP

300m Row

20 Situps

10 Goblet Squats

782 Kids - 330pm

Handstand Pushup Capacity & Lower Body Endurance

3 Rounds - 12 minutes

60 seconds Max Reps Front/Goblet/Air Squat

60 seconds Max Hold Wall Walk or Handstand Hold

60 seconds Max Reps Burpees

60 seconds Rest

Skills

Rope Climbs

Knee Tucks

Strict Pullups

Conditioning

‘Flight Risk’

3 minute AMRAP

10 Squat Jumps

5 Pushups

directly into

6 minute AMRAP

10 DB Snatch

5 Burpees

782 CrossFit 101 - 730pm (CF782)

Starting this month if the programming fits we are going to give you a taste of the regular programming!

Handstand Pushup Capacity & Lower Body Endurance

5 Rounds - 15 minutes

60 seconds Max Reps Back Squat (135/95) (115/75) (75/55)

60 seconds Max Reps Handstand Pushups/Box Pushups/DB Push Press

60 seconds Rest

We will build to the weight you plan on using for the back squats and practice your form on your handstand pushup progression and then get right to it.

For the back squats we want you to use a weight you can cycle through well for the entire minute and then for the handstand pushups you can start strict and move to kipping or start on the wall and then move to a box. If sharing with a team of 3 you can have one person start at each part of the minute.

Back-to-Back Conditioning

‘Flight Risk’

6 minute AMRAP

20 Squat Jumps

10 Pushups

directly into

6 minute AMRAP

20 DB Snatch

10 Burpees

After a weekend of pushing your body we allow you to push as hard as you want on a Monday. You can make these two 6 minute AMRAPs really hurt or you can just use them to move at a leisurely pace. We know once you are into them you are going to choose the latter.

- Team 782

Open WOD 20.4

Let’s get it!

Athletics - 10

Olympic Lifting Technique

10 minutes to build to a moderate Clean & Jerk

Conditioning

30 Box Jumps or Step Ups

15 Clean & Jerks (95/65) (75/55) (65/45)

30 Box Jumps or Step Ups

15 Clean & Jerks (135/95)

30 Box Jumps

10 Clean & Jerks (185/125)

30 Pistols or MB Step Ups

10 Clean & Jerks (225/145)

30 Pistols or MB Step Ups

5 Clean & Jerks (275/175)

30 Pistols or MB Step Ups

5 Clean & Jerks (315/205)

CrossFit 101 - 9am (CF72)

30 Box Jumps or Step Ups

15 Clean & Jerks

30 Box Jumps or Step Ups

15 Clean & Jerks

30 Box Jumps

10 Clean & Jerks

30 Pistols or MB Step Ups

10 Clean & Jerks

30 Pistols or MB Step Ups

5 Clean & Jerks

30 Pistols or MB Step Ups

5 Clean & Jerks

- Team 782

The day after Halloween!

Spooky!

Do not eat too much candy please!!

Update for the weekend. We will be having an Olympic Lifting seminar with Kyle Strang on Saturday at 12pm and then a running clinic with Mike Peterson on Sunday at 11am. These are all free to 782 members and $15 for non-members. We will also be moving our free trial class from Saturday at 12 to Sunday at 11am so if you have anyone interested grab them and bring them to CrossFit 782 at 11am any Sunday!

We will also be adding another trial class for 782 Athletics shortly. Stay tuned for details.

Remember we will be running heats on Friday night for the Open 20.3 as well as heats on Saturday from 1 to 3 after the Olympic Lifting Seminar. Sign up below.

As well on Fridays our teens class will be run as a class from 330 to 430pm.

http://cf782.cfopenschedule.com/dashboard

Athletics - 6/12/430/530

Skill Building

5 minutes to build in weight for the following complex

With a Pair of Dumbbells (2)

Double DB Complex - ‘Heavy D & Broad B’

DB Burpee

DB Power Clean

DB Front Squat

DB S2OH

Control, Balance & Strength

3 sets through these two movements

‘Heavy D & Broad B’ Complex x 2

Double Under/Skipping Practice

Cooperative Conditioning

With a Partner - Split Reps as needed

‘Vicious & Delicious: The ReBoot’

200 DU’s/400 SU’s

30 Heavy D & Broad B Complexes

200 DU’s/400 SU’s

20 Heavy D & Broad B Complexes

200 DU’s/400 SU’s

10 Heavy D & Broad B Complexes

Teens - 330 (CF782)

- Team 782

Hello all!

Remember to get your name signed up on the whiteboard or chalkboard to take part in our 782 Health Challenge. We will be sending out an email to those people signed up with a google doc attachment where they can keep themselves accountable to their healthy habits in November.

Remember this challenge is finding what new habits you can create and sustain long term and may give you a little spark to change a few things in your life you have been looking to improve.

Get your gear here:

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

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

‘Skills, Drills, & Thrills’

20 minutes of Gymnastics Capacity Building (5 Rounds)

45 secs Max Effort HSPU/Box Pushups/DB Push Press

45 secs Max Effort MB Slams (Heavy)

45 secs Max T2B/Leg Raises/Knee Tucks

45 secs Max Effort Plate G2OH

60 secs Max Effort Rest

Prior to this piece we’ll work on these two gymnastics skills, the T2B and the HSPU, and review the ball slams and G2OH. Each round you can work on different pieces of the skill, if you want to do some strict HSPU or kipping, some straight leg T2B or do them for speed with a knee tuck.

Shoulder Mobility

Banded Shoulder Stretch

Child’s Pose

Clock Stretch

PrimeTimers - 10am

Strength

4 Sets

5 Back Squats - Add weight if you feel comfotable

10 MB Slams

15 Situps

Conditioning

12 minute AMRAP

250m Row

20 Lateral or Bunny Hops

15 MB Slams

10 Lunges

5 Burpees (WOOOOO!)

782 Adaptive - 11am

Strength & Conditioning

32 minute AMRAP

8cal Bike

16 WBS

8 Box Dips

16cal Row

8 Shuttle Wheels

We will do a little stagger start on this and get after it!

782 Teens - 330pm

‘Skills, Drills, & Thrills’

20 minutes of Gymnastics Capacity Building (5 Rounds)

45 secs Max Effort HSPU/Box Pushups/DB Push Press

45 secs Max Effort MB Slams (Heavy)

45 secs Max T2B/Leg Raises/Knee Tucks

45 secs Max Effort Plate G2OH

60 secs Max Effort Rest

Prior to this piece we’ll work on these two gymnastics skills, the T2B and the HSPU, and review the ball slams and G2OH. Each round you can work on different pieces of the skill, if you want to do some strict HSPU or kipping, some straight leg T2B or do them for speed with a knee tuck.

Shoulder Mobility

Banded Shoulder Stretch

Child’s Pose

Clock Stretch

782 CrossFit 101 - 730pm

Skills & Strength

10 minutes to practice

Hang Power Snatch for 3 reps

After learning the hang power clean we will take the full deep dive into the hang power snatch.

Conditioning

5 Rounds

5 Hang Power Snatch

10 Bar Facing Burpees

50 SU’s/25 DU’s/30 secs practice

- Team 782

Good evening 782 Family.

Today I want to enlighten you a bit more on the #attitudegratitudefortitude hashtag we have used to explain our beliefs in the gym. Last week we talked about our attitude being our belief to accept the great things in our life and enjoy the positive moments in our life, but also our ability to accept challenges in our life and turn them into opportunities for growth.

Gratitude means we live each day grateful for the abilities we have been given, the opportunity to make our own choices to drive our life in the direction we want, and for the challenges that we choose to accept and turn into opportunities for growth. I can not state this enough, life is not always sunshine, rainbow, and unicorns, but we know this and we live with gratitude anyway. With life you make a choice everyday to accept the things you can not control and work like H E Double Hockey Sticks to work on and change the things you can control. Within all that we are not trying to keep up with the Joneses, but living within ourselves and focusing on our life and how we want to live it. We are grateful, humble, and driven in our purpose each and everyday. I thank you all for giving me the opportunity to coach you, to grow this 782 family, and to help make this community, this world a better, fitter, healthier, more caring place on day at a time.

This Saturday Kyle Strang will be running an Olympic Lifting Seminar at 12pm to go along with our running clinic put on by Mike Peterson at 11am on Sunday morning.

CrossFit - 6/12/430/530

Olympic Lifting Technique

In an 8 minute window:

Snatch

Build up to the weight you plan on using in the workout.

Conditioning

‘Lift Tickets’

1K Row

10 Snatches (155/105) (115/75) (75/55)

800m Run

10 Snatches

50 Burpees

10 Snatches

25 minute Cap

Something long, but something technical. Pace yourself on the conditioning pieces and then move with consistency, efficiency, and grace on the barbell. Weight stays the same for each set of 10 and we want these to be full snatches if possible or to best depth. Choose a weight you can move with solid technique and a consistent pace.

782 Stars 4 Life - 10am (CF782)

Strength

5 Rounds

2 Wall Walks

4 Back Squats

6 Ring Rows

Conditioning

3 minutes on - 3 minutes off x 2 rounds

6 Ring Rows

12 Ball Slams

18 Squats

ME Burpees

782 Kids - 330pm

Olympic Lifting Technique

In an 8 minute window:

Snatch

Practice the DB Snatch

Conditioning

‘Lift Tickets’

5 minute AMRAP x 3 - Skill Work in between each AMRAP

100m Run

5 Burpees

10 DB Snatch (alternating)

Skills

Handstand Walking

Rope Climbs

Rowing

782 Competitive Class - 630-830pm (CF782)

Conditioning

‘Lift Tickets’

1K Row

10 Snatches (155/105) (115/75) (75/55)

800m Run

10 Snatches

50 Burpees

10 Snatches

25 minute Cap

Something long, but something technical. Pace yourself on the conditioning pieces and then move with consistency, efficiency, and grace on the barbell. Weight stays the same for each set of 10 and we want these to be full snatches if possible or to best depth. Choose a weight you can move with solid technique and a consistent pace.

Olympic Lifting Technique

5 minutes after the completion of the workout we will build to a heavy Clean & Jerk

Using the same barbell you finished the snatches with you will hit a lift EMOM for as long as possible until failure (or up to 12 minutes). Once you hit failure you will go down two weight increments and hit 3 more reps to really hone in on your technique.

Gymnastics

9 minute EMOM

0: 3-5 Ring MU’s

1: 4-6 Bar MU’s

2: 30 seconds ME C2B

- Team 782

Tuesday.

Let’s Go.

This Sunday Mike Peterson will be here to run another running clinic with our 782 Family. This will be at 11am on Sunday morning after the 10am class at CF782. We had an intro to running a month ago and this will focus more on using running as an accessory tool to improve your fitness.

Next weekend Harrison and I will be looking on putting on a seminar for adapting CrossFit around injuries and how to prepare your body for different workouts to decrease your risk for injuries. All of these seminars/clinics are free to 782 members.

Remember to sign your name up for our 782 Challenge. We will be sending out an email on Thursday to all those signed up on one of our boards with a link to track your progress. Had a great chat at 782 Athletics this morning and we are using this challenge as a tool to find sustainable habits for life and giving you accountability to a group over a short period of time.

During the month of November I will be growing a moustache and encouraging the other fellas from 782 to grow one alongside me. For every person that grows a moustache and donates $20 or just donates $20 I will row 200 metres as part of team at the first of December. For example if we raise $2000 I will row 20,000 metres all at one go as part of a team. We are going to be looking for a good cause to donate these funds towards during the holiday season.

Athletics - 430/530

Sprint Conditioning

‘Jimmy Jumps’

90 seconds on - 90 seconds off x 5 Rounds (15 minutes)

10/8cal Row/Ski

20 Jumping Lunges

ME DU’s/SU’s

Looking for 30 seconds of work here at each movement. Push that pace on the rower and then jump right into those lunges before grabbing that rope and going as hard as you can until the 90 second mark.

Rest 3 minutes

Gymnastics Endurance & Capacity

‘Billy Boxes’

8 minute Ascending Ladder

2,4,6,8…

Bar MU’s or Strict Pullups or 2x C2B/Pullups/Ring Rows

Box Jump Overs (30/24”) (24/20”) (20/16”)

For this second part we want you to work on that upper body pulling strength as well as a bit of power work jumping on a higher box than usual for your given fitness.

782 Adaptive - 11am (CF782(

Strength

4 Rounds

3 Pullups (solid reps here boys!)

12cal Row as fast as possible

Conditioning

15 minute AMRAP

5 DB Clean & Jerks (per arm)

10 Shuttle Wheels

15cal Row

20 WBS

782 Kids - 330pm

Sprint Conditioning

‘Jimmy Jumps’

90 seconds on - 90 seconds off x 3 Rounds (15 minutes)

7/5cal Row/Ski

10 Jumping Lunges

ME DU’s/SU’s

Looking for 30 seconds of work here at each movement. Push that pace on the rower and then jump right into those lunges before grabbing that rope and going as hard as you can until the 90 second mark.

Skill Work

Box Jumps

Pullups

Pushups

Gymnastics Endurance & Capacity

‘Billy Boxes’

6 minute AMRAP

2 Strict Pullups

6 Box Jump Overs

For this second part we want you to work on that upper body pulling strength as well as a bit of power work jumping on a higher box than usual for your given fitness.

782 CrossFit 101 - 730pm (CF782)

Strength & Skills

Hang Power Cleans

We will introduce and review this movement. We have done similar things with the DB and now we want you to move a barbell well.

Skipping

We want you to practice a bit of skipping as well to work on those DU’s.

12 min E2MOM (6 Rounds)

5 Hang Power Cleans + 30 seconds of Skipping Practice

Should be about a minute of work here and then a minute to add some weight and then work again.

Conditioning

5 Rounds

50 SU’s or 25 DU’s

25 Situps

10 DB Hang Power Clean & Jerks (5 per arm)

16 minute Time Cap

- Team 782

Good Monday to you all!

We are going to start the month of November off with a 782 Challenge.

To sign up simple write your name on the chalkboard or whiteboard (782 Athletics) under the 782 Challenge section and we will send you an email with the link to track your nutrition, physical activity, and mindfulness. We are going to keep this as simple as possible so it will simply be a check mark if you have completed the task for that day.

I have stolen this and adapted it from Tessa Hills and Jared Kelly and modified it to best suit our needs!

Purpose of the 782 Challenge
The purpose of this challenge is to create a friendly, yet competitive environment for people to immerse themselves in that helps each participant push themselves harder than they normally would to live a healthier lifestyle. Push yourself for a short period of time and pay attention to what works, and what doesn’t work; what is sustainable, and what is not sustainable. Ideally everyone will spend five weeks pushing themselves outside of their comfort zones, learning about themselves and ultimately, taking away a few healthy habits to incorporate into their life going forward.

Physical Training

Sweat once a day for at least 30 minutes at least 25 days in the month of November. This could include a CrossFit 782 session, a yoga session, a run/row session, or playing a sport.

Mobility

Spend 15 minutes on mobility at the end of class, at home, on your lunch break, or any time you can fit it into your schedule. Complete this for 25 days out of the 30 days in November.

Meditation/Mindfulness

Spend 10 minutes EVERYDAY this month finding some space or time for yourself to just relax and breathe. You can do this on your own or use an app to help you with this part of the challenge. .

Nutrition

For 25 days of the 30 days in November prepare all of your meals at home. Use as many fresh ingredients as possible.

Social/Alcohol

Have no more than 2 drinks per week during this challenge.

Sleep

Turn off all devices 1 hour before you need to be asleep. Try to complete this everyday for the month of November.

There are six tasks in this challenge here. Complete them all or choose a certain number of these challenges to complete. Each person I am sure will find different parts of the challenge tough so find a support group that can help you navigate this 782 Challenge and find what is sustainable for you long term. When posting to social media use the hashtags #team782 and #attitudegratitudefortitude to show us your engagement in the challenge!

Once we have the sign ups on the chalkboard we will send out an email with a link to track each part of the six challenges. Do this challenge for yourself, do it to find what works long term, and find people to support you through it for the month of November and in the future.

Athletics - 6/12/430/530

Power

5 minutes to complete 3-4 sets of the following complex

Clean + Front Squat + Push Press + Thruster

Be systematic in these movements to complete the complex. Build in weight through these 5 sets before diving into the next piece of work.

7 minute to build to a heavy 3 rep Thruster

Try to hit your first rep as a squat clean thruster and then keep everything engaged through your core as you hit the next two reps. Try to get in 3-4 good attempts.

Conditioning

‘Power Play’

3 minutes on - 1 minute off x 5 Rounds (19 minutes)

3 Thrusters (115/75) (95/65) (75/55)

6 Lateral Burpees over the Barbell

9 Situps

Find your space and get to work. And by space I mean physically and mentally. You just need your barbell and some room to move, but also get yourself in the right head space to push the pace on this workout. Cheer on those around you and throw around some fist pumps during that 1 minute break.

782 PrimeTimers - 10am (CF782)

Strength

4 Rounds

50’ Walking Lunge (use weights in comfortable)

10 MB Situps

10 DB Hang Power Clean & Jerk (5 per arm)

Conditioning

12 minute AMRAP

300m Row

15 Squats

10 Situps

5 Pushups

782 Kids - 330pm

Warmup

Hungry, Hungry Hippo

MB Relay Races

Conditioning

6 minute AMRAP x 2 - Skill Work between AMRAPs

50m Run (half and back)

5 DB Thrusters

5 Burpees over the DB

5 MB Situps

Skills

Rope Climbs

Rowing

Handstands or Wall Walks

782 CrossFit 101 - 730pm (CF782)

Strength

Squat Review

We will review the Back Squat, Front Squat, Overhead Squat and introduce the Thruster

Leg Raises

We will push you out of your comfort zone and get you up on the bar and get you moving higher.

10 minute EMOM

0: 5 Thruters

1: 5-8 Leg Raises

Condtioning

15 minute AMRAP

5 Leg Raises/Knee Tucks

10 Box Jump Overs

15 WBS

300m Row

- Team 782

Sunday and let’s get it.

Hope your weekend has been fantastic.

Big shoutout to our UPEI Panthers Men’s Soccer team as they finish up their regular season this weekend and are on to the playoffs this upcoming week over at Cape Breton University.

As well our UPEI Cross Country at 782 just completed their AUS Championships this Saturday. Results to follow early this upcoming week.

CrossFit - 10am

Conditioning

‘Over & Over Again’

With a partner

5 Rounds - alternate movements with your partner

15 Plate G2OH

10 Burpees onto the plate

directly into

5 Rounds - alternate movements with your partner

15 WBS

10 T2B/Leg Raises/Knee Tucks

30 minute Cap

You will start with your partner on the first part of the workout. Partner A will do 15 Plate G2OH and then partner B will do 15 plate G2OH and then partner A will do 10 Burpees on to the plate and then partner B will do 10 Burpees on to the plate. You will do this for 5 rounds and then move directly into the second part of the workout will be done in the exact same format.

Communicate and keep your partner moving. Be supportive, give them a push, and keep that energy going for this workout!

- Team 782

Hello Weekend!

Wanted to give a big shoutout to one of our 782 Athletes, Jordan Spence, who was recently named to the Canada-Russia Showcase Series. This QMJHL All-Star Team plays against the Russian All-Star Team on Tuesday, November 5 at 8pm Avenir Centre in Moncton. If you are looking to get tickets you can check out al the information on the link below.

https://chlcanadarussia.ca/

Open Season.

Remember this weekend if you want to sign up for a heat to be judged in the open use the following link to get yourself involved.

http://cf782.cfopenschedule.com/

Hope to see you all out this weekend at some point at either CrossFit 782 or 782 Athletics!

Athletics - 10am

Strength & Skills

15 minute E3MOM (5 Rounds)

5 Deadlifts (increase in weight each round if possible) + 5 Box HSPU or HSPU

Handstand Walking Practice

Before this we will work on kicking up on the wall and if you are able to do this we can include that in the E2MOM. A great little lower body and upper body combination.

Conditioning

15 minute AMRAP

5 Deadlifts

10 Box HSPU/Pushups/HSPU

15 MB Situps

200m Run

Get after it here!

CrossFit Open WOD 20.3 Heats - 12 - 2pm (CF782)

Special Olympics PEI - 11am