G’day.

Big Congrats to Ellen O’Connor & Josh Beaton who became engaged on the weekend.

The whole 782 Family sends out their well wishes to you and are super excited for your future and the life you are creating together!

In the New Year we will be starting a CrossFit 101 program the second week of January, Monday, January 6th, that will run 4 days a week again and run for one month. We will be capping this class at 10 participants so we can get the proper coaching and instruction to these members.

We have had a few graduates recently from our 101 program and they are starting to trickle into our regular classes to welcome them with open arms and push them forward together!

CrossFit - 430/530/630

Olympic Lifting Barbell Cycling & Handstand Capacity

E2MOM x 5 Rounds (10 minutes)

30 seconds Max Effort Hang Power Snatch (115/75) (95/65) (75/55)

30 seconds Rest

30 seconds Handstand Walk Practice/Handstand Hold/Wall Walk Hold

30 seconds Rest

After the warm up we will get you upside down and on a barbell to get you practicing some barbell cycling and then your best progression of the handstand walk.

Conditioning

12 minute AMRAP

2 Wall Walks

8 KB Hang Power Snatch (4 per arm)

12 V-Snaps

16 Jumping Lunges (alternating, 8 per leg)

After some practice the barbell and getting upside down we will get you right to work getting in some conditioning.

Practice to your best height on the wall walks and then from there work on a relatively unique skill with the KB snatches and stay steady through the v-snaps and jumping lunges.

Skill Work

5 minute Rope Climb Practice

Use this time to work on your legless rope climbs or your strict pullups or learn the technique to put your feet in the rope to help you climb to the ceiling.

782 PrimeTimers - 10am (CF782)

3 Sets for Strength

5 Barbell Deadlifts

7 Ring Rows

9 Pushups

Conditioning

10 minute AMRAP

10cal Row

10 Squats

10 DB Snatch

Balance

3 Sets

30 second Hold on the left Leg

30 second Hold on the Right Leg

30 second Plank

782 Adaptive - 11am (CF782)

30 minute AMRAP

6 Box Dips

12 DB Clean & Jerks (6 per arm)

18 Shuttle Wheels

24 WBS

30cal Row

After the storm on Tuesday we hope to see you back in here on Thursday!

782 Teens - 330pm (CF782)

Olympic Lifting Barbell Cycling & Handstand Capacity

E2MOM x 5 Rounds (10 minutes)

30 seconds Max Effort Hang Power Snatch (115/75) (95/65) (75/55)

30 seconds Rest

30 seconds Handstand Walk Practice/Handstand Hold/Wall Walk Hold

30 seconds Rest

After the warm up we will get you upside down and on a barbell to get you practicing some barbell cycling and then your best progression of the handstand walk.

Conditioning

12 minute AMRAP

2 Wall Walks

8 KB Hang Power Snatch (4 per arm)

12 V-Snaps

16 Jumping Lunges (alternating, 8 per leg)

After some practice the barbell and getting upside down we will get you right to work getting in some conditioning.

Practice to your best height on the wall walks and then from there work on a relatively unique skill with the KB snatches and stay steady through the v-snaps and jumping lunges.

Skill Work

5 minute Rope Climb Practice

Use this time to work on your legless rope climbs or your strict pullups or learn the technique to put your feet in the rope to help you climb to the ceiling.

- Team 782

Wild Wednesdays!

Remember that we have our comp class on Wednesday nights and Saturday early afternoons.

Right now we are preparing for the Blizzard Beatdown at the end of January. We have 10+ athletes competing in Moncton and I am sure plenty more going over to watch and cheer on all of our fantastic athletes. Class starts at 630pm on Wednesdays and 11am on Saturdays with our conditioning piece and then for the next hour we work on specific skills related to our Olympic Lifting & High Skilled Gymnastics. These classes are open to anyone of any ability. All you need is the willingness to work hard while learning and practicing new skills and building strength in your Olympic Lifts.

If you have any questions about our Competitive Class please reach out to Greg or myself for more information or better yet check out one of the classes!

Remember to get your youth hoodies ordered as soon as possible as we will be putting in the order this Friday!

Athletics - 6/12/430/530

High Intensity Conditioning

Keep Moving

‘5 Minutes For Fighting’

5 minute AMRAP

10 Lateral Burpees over the Rower or Parallette

15/12cal Row or 200m Run

Rest 5 minutes

Repeat 3 times

Overhead Strength Stability

Strict Press x 5 reps x 4 sets

Pause 1 seconds at the top of each rep and on your shoulders for each rep. Controlled, quality movement is requested here.

782 Kids - 330pm

High Intensity Conditioning

Keep Moving

‘5 Minutes For Fighting’

5 minute AMRAP

5 Lateral Burpees over the Rower or Parallette

5cal Row

Rest 5 minutes - Cheer on your teammate!

Repeat 3 times

Skill/Strength Work

Double DB Overhead Press

Proper Pushups

MB Slams

782 Competitive Class - 630 - 830pm (CF782)

High Intensity Conditioning

Keep Moving

‘5 Minutes For Fighting’

5 minute AMRAP

10 Lateral Burpees over the Rower or Parallette

15/12cal Row/Ski/Bike

Rest 5 minutes

Repeat 3 times

Overhead Strength Stability

Strict Press x 5 reps x 4 sets

Pause 1 seconds at the top of each rep and on your shoulders for each rep. Controlled, quality movement is requested here.

Olympic Lifting

Lifting Primer

EMOM x 3 - (6 minutes)

0: 3 Front Squats (2 sec pause at bottom)

1: 3 Strict Press (2 sec pause at top)

E2MOM x 3 (6 minutes)

Hang Clean + Below the Knee Clean + Clean + 2 S2OH

Positional work on your cleans here. Stay light. Move well.

E2MOM x 3 (6 minutes)

Hang Clean + S2OH

Now we can add on some weight and focus on speed in both the clean and press overhead

Max Rep Hang Power Cleans in 30 seconds x 3 rounds - Rest 90 seconds b/w rounds

155/105

Gymnastics

3 Sets for Quality - Rest 4 minutes b/w sets

3 Legless Rope Climbs

9 Strict HSPU

6 Ring MU’s

50’ Handstand Walk

- Team 782

Tuesday is here and let’s get it!

I feel like there were quite a few good announcements from yesterday’s post so I want to re post it here now to give people the head’s up for the holidays!

Youth Hoodies are up on the site to be ordered and will be ordered by this Friday so get your order in as soon as possible!

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

For those of you who have graduated from CrossFit 101 at the end of November you can start coming into our regular classes throughout the day. We will still have the 730pm time slot available and that will be open to anyone who wants to get their class in at 782.

in January we will be starting a new CrossFit 101 program and will be starting an intake process over the next few weeks. If you know anyone interested tell them to check out one of our trial classes, Sunday at 11am at CrossFit 782 or Saturday at 12pm and Tuesday at 630pm at 782 Athletics.

We will be renting the ice on Friday, December 20th for the 782 2nd Annual Shinny Challenge. We will be posting up a spot on the chalkboard and whiteboard at the two gyms so you can get signed up.

The following night we will be at Marc’s Lounge for 70’s Themed Christmas Party at 830pm.

We will be posting our holiday schedule by the end of the week so you can all plan your schedule accordingly to make sure you get to the gym as you enjoy time with family, friends, and food.

For our 782 Holiday Party we will be hosting a Levee at CrossFit 782 on January 1st! This is our first time doing this, but are super excited to ring in the New Year with you. Details to follow over the next few weeks.

We are going to be sorting out our shoe rack situation over the next week. We are going to be doing a clear out this Saturday, December 7th, in the afternoon so please take your shoes home before the weekend so we can get give away those shoes that have been sitting idly for the past 3 years!

Athletics - 430/530/630

Dumbbell Cycling & Pullup Strength

E3MOM x 4 Rounds (12 minutes)

9 Double DB Deadlifts

7 Double DB Power Cleans

5 Double DB Front Squats

3 Double DB S2OH

3-5 Strict C2B/Banded/Partner/Pullups

The goal here is to build some efficiency cycling a set of dumbbells and then working on your strict pullup strength. The DB complex should test your grip strength so hold on for dear life and then get on the bar to work on building some strength in your back and upper body.

You can start at a certain weight for this complex and go up in weight if you feel comfortable with this movement.

Grip Conditioning

9 minute Ascending Ladder

3,6,9,12

C2B/Pullups/Ring Rows

Single DB Hang Power Clean & Jerks (left)

Pushups

Single DB Hang Power Clean & Jerks (right)

Let’s get work here building up some capacity in our upper body and grip strength.

Go hard for 9 minutes trying to get up that ladder as high as possible moving efficiently.

782 Adaptive - 11am

30 minute AMRAP

3 Pullups

6 DB Clean & Jerks (per arm)

9 MB Slams

12 Shuttle Wheels

30cal Row

Get in and get after it!

782 Teens - 330pm

Dumbbell Cycling & Pullup Strength

3 Rounds

9 Double DB Deadlifts

7 Double DB Power Cleans

5 Double DB Front Squats

3 Double DB S2OH

3-5 Strict C2B/Banded/Partner/Pullups

Conditioning

4 minute Ascending Ladder x 2 - Skill Work b/w AMRAPs

2,4,6…

Ring Rows

Single DB Hang Power Clean & Jerks (left)

Pushups

Single DB Hang Power Clean & Jerks (right)

Skills

Rowing

Planks

Rope Climbs

- Team 782

December is fully upon us now and let’s embrace this goodness that is here!

Few quick updates.

Youth Hoodies are up on the site to be ordered and will be ordered by this Friday so get your order in as soon as possible!

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

For those of you who have graduated from CrossFit 101 at the end of November you can start coming into our regular classes throughout the day. We will still have the 730pm time slot available and that will be open to anyone who wants to get their class in at 782.

in January we will be starting a new CrossFit 101 program and will be starting an intake process over the next few weeks. If you know anyone interested tell them to check out one of our trial classes, Sunday at 11am at CrossFit 782 or Saturday at 12pm and Tuesday at 630pm at 782 Athletics.

We will be renting the ice on Friday, December 20th for the 782 2nd Annual Shinny Challenge. We will be posting up a spot on the chalkboard and whiteboard at the two gyms so you can get signed up.

The following night we will be at Marc’s Lounge for 70’s Themed Christmas Party at 830pm.

We will be posting our holiday schedule by the end of the week so you can all plan your schedule accordingly to make sure you get to the gym as you enjoy time with family, friends, and food.

For our 782 Holiday Party we will be hosting a Levee at CrossFit 782 on January 1st! This is our first time doing this, but are super excited to ring in the New Year with you. Details to follow over the next few weeks.

We are going to be sorting out our shoe rack situation over the next week. We are going to be doing a clear out this Saturday, December 7th, in the afternoon so please take your shoes home before the weekend so we can get give away those shoes that have been sitting idly for the past 3 years!

Athletics - 6/12/430/530

Squatting Strength Stamina

10 minute E2MOM - 5 Rounds

7 Back Squats

Something on that higher end of the rep range for building strength, where it moves a bit into strength stamina and endurance, which is super beneficial for long term squatting health and efficiency.

We will take lots of time in the warm up to get your hips, knees, and ankles warmed up so you can squat properly.

Peak Physical Conditioning

‘GPP For GSP’ (General Physical Preparedness for George St-Pierre)

15 minute AMRAP

15 Plate G2OH

30 Situps

45 DU’s

30 Squat Jumps

15 Burpee on to Plate

Dive into this and get after it. No real reason to slow down so find your pace and keep moving.

782 Kids - 330pm

Squatting

10 minutes to learn how to:

Back Squat

Peak Physical Conditioning

‘GPP For GSP’ (General Physical Preparedness for George St-Pierre)

5 minute AMRAP x 2 - Skill Work b/w AMRAPs for 10 minutes

5 Plate G2OH

10 Situps

15 Lateral Hops

10 Squat Jumps

5 Burpee on to Plate

Dive into this and get after it. No real reason to slow down so find your pace and keep moving.

Skills

Skipping

Rope Climbs

Wall Walks

UPEI Cross Country - 630pm

Lower Body Strength

Calf Strength

Core Strength

- Team 782

December, Let’s Go!

Reminder if you have anyone interested in the free trial class tell them to come in tomorrow at 11am!

If you were planning on coming by the 782 Athletics Trial Class today at 12, come tomorrow to CF782!

CrossFit - 10am

Strength & Conditioning

4 minute AMRAP x 4 - Rest 4 minutes b/w AMRAPs (32 minutes)

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

9 T2B/Leg Raises/Knee Tucks

12 Box Jump Overs

We will take the first 5 minutes after the warm up to get your weight built up for the workout and test out that movement on the bar and on the box.

Push the pace each round to earn that recovery before going after it again.

- Team 782

Good Saturday to you all!

Remember that we have classes at 8/10/11 on Saturday with CrossFit 101 at 9am. There will be an Olympic Lifting and Gymnastics class as well at 12 following the class at 11. This is all at CrossFit 782. We also will be having our Special Olympics class at 2pm at CrossFit 782 starting this Saturday.

At 782 Athletics we will have class at 10am and then a trial class for anyone interested at 12pm!

At CrossFit 782 there will be a trial class at 11am on Sunday!

We also have YOUTH HOODIES added to the 782 store. We will be putting this order in next week on Thursday so get your orders in so they come in before Christmas!

Christmas Party, That 70’s Show Edition, on Saturday December 21st at 830pm at Marc’s Lounge. The night before, the 20th, we will be renting the ice like last year and getting everyone out for some shinny!

We have a fun little repeat work on the docs for tomorrow. Let’s get it.

Athletics - 10am

Strength

Devil’s Press Practice x 2-3 reps x 2 sets

HSPU Practice x 6 reps x 2 sets (either work strict here or cycle speed)

During this 10 minute block after the warmup cycle through the Devil’s Press, the HSPU, and your WBS/Rowing before we get into the workout.

Repeat Conditioning

‘Deviled Eggs with Bacon’

16min AMRAP

8 Devil’s Presses (50/35) (35)/20)

12 HSPU/Box Pushups/Pushups

16 WBS

20cal Row/Bike/Ski/Burpees

Something a little spicy here. Choose weights/numbers where you can keep moving through your reps. This is a repeat workout so if you know your scores from Saturday, September 7, take them with you so you can have a score to go after. Track your scores again today as we will be testing this one out again sometime in the new year!

We will use the first 10 minutes after the warm up to get set up for the workout and test out the Devil’s Presses, which may be done for the first time for a lot of people. Work on finding a steady pace through this workout. We will probably do a bit of a stagger start with a larger group.

Comp Class - 12pm - 130pm (CF782)

Olympic Lifting Technique

EMOM x 3 Rounds (6 Minutes)

0: High Hang Snatch + Hang Snatch + Below the Knee Snatch

1: Snatch Balance + 2 Overhead Squats

E2MOM x 5 Rounds (10 minutes)

Hang Snatch + Below the Knee Snatch + Snatch

Barbell Cycling

90 seconds on - 90 seconds off x 3 Rounds (9 minutes)

Max Effort Power Snatch (135/95) (115/75) (95/65)

Gymnastics Capacity

3 Rounds

E5MOM x 3 Rounds (15 minutes)

2 minutes Max Effort T2B

100’ Handstand Walk

- Team 782

Good evening!

Hope you all had a fantastic evening and are looking forward to the weekend.

We are looking to rent the ice again this year on Friday, December 20th for a little fun.

On Saturday December 21st we have ‘That 70’s Show’ Christmas Party at Marc’s Lounge at 8:30pm!

Come one, come all for a fun night out on the town to enjoy the Christmas season!

If you know anyone interested in coming out for a intro class at Stratford we have one at 12pm on Saturday at 782 Athletics. We will also have one on Sunday at 11am at CrossFit 782.

We have a great group heading over to Moncton at the end of January, January 25/26, for the Blizzard Beatdown. If you are interested in competing get yourself signed up for this event.

Athletics - 6/12/430/530

‘Conditioning & High Skilled Gymnastics’

Before getting this conditioning started we want you to hit 3 sets to warm up (after the general warm up)

3 Pullup Progressions

5 Thrusters (build in weight)

The pullup progressions can be strict pullups, kipping swings, scap pullups, ring rows, etc., but will be very individualized and help you get warmed up for your specific movement. For the thrusters build up to what you plan on using in the workout.

With a partner - Split Reps as needed

‘Billy Talent’

20 Minute AMRAP

4,8,12,16… Ring MU’s/Strict Pullups

or

8,16,24,32… C2B/Pullups/Ring Rows

10 Lateral Burpees over the Barbell

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

Push the pace here. Go hard through the first couple of rounds to buy yourself some time for the later pieces of work where you will need to rest before that pull up progressions.

Should Stability

3 Sets for Quality

4 Heavy Turkish Get Ups (2 per arm)

60 seconds KB/DB Waitress Walk (each arm)

782 Teens - 330pm

Teens have the open gym and class option here!

‘Conditioning & High Skilled Gymnastics’

Before getting this conditioning started we want you to hit 3 sets to warm up (after the general warm up)

3 Pullup Progressions

5 Thrusters (build in weight)

The pullup progressions can be strict pullups, kipping swings, scap pullups, ring rows, etc., but will be very individualized and help you get warmed up for your specific movement. For the thrusters build up to what you plan on using in the workout.

With a partner - Split Reps as needed

‘Billy Talent’

20 Minute AMRAP

4,8,12,16… Ring MU’s/Strict Pullups

or

8,16,24,32… C2B/Pullups/Ring Rows

10 Lateral Burpees over the Barbell

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

Push the pace here. Go hard through the first couple of rounds to buy yourself some time for the later pieces of work where you will need to rest before that pull up progressions.

Should Stability

3 Sets for Quality

4 Heavy Turkish Get Ups (2 per arm)

60 seconds KB/DB Waitress Walk (each arm)

- Team 782

Let’s get in and get it!

This weekend we will be taking some new photos over at 782 Athletics & CrossFit 782.

Between 10 and 1 on Saturday Nacho Sanchez, a member at 782 Athletics, and young photographer looking to build his portfolio will be coming in to take a few different shots at CrossFit 782. On Monday he will be over at 782 Athletics in the evening. If you are looking to be in a few photos come check out these classes!

For the new year we will be starting up a CrossFit 101 program again the second week of January running Monday/Tuesday/Thursday at 730pm and Saturday at 9am. Let your friends know to come in for a trial class sometime over the month of December to check it out at CrossFit 782.

We will be running an evening fundamentals program at 782 Athletics in the New Year as well over 1 week for small groups of people. If you know people interested in training at Stratford tell them to reach out to us or check out the trial class this Saturday at 12pm!

Athletics - 430/530/630

Olympic Lifting Technique

5 minutes to hit 3 sets to warm up and then to get ready for the next piece

Power Clean + Hang Clean + 2 Push Press

Every 30 seconds x 12 Rounds (6 minutes)

Power Clean + Push Jerk

Get your weight set and get ready to get to work. There are a total of 12 lifts here to be conservative with your weight. Start light and have some weight ready if you do want to add some weight as the workout goes along.

Conditioning

‘Bob the Builder’

3 Rounds

10 Power Cleans (115/75) (95/65) (75/55)

20 V-Snaps

10 Push Jerks (115/95) (95/65) (75/55)

20 Squat Jumps

15 minute Time Cap

Let’s get it! Something for everyone here. Just keep moving. Use that technique you practiced in the technique piece earlier in the class.

782 PrimeTimers - 10am (CF782)

Strength

3 Rounds

50’ Walking Lunge

30 sec Side Plank (each side)

10 Pushups

Conditioning

15 minute AMRAP

300m Row

20 Situps

10 Walking Lunges

300m Row

20 Squats

10 Pushups

Lots of work to do here.

782 Adaptive - 11am (CF782)

Strength

3 Sets

3 Barbell Clean & Jerks

5 Pullups

7 Heavy Ball Slams

Conditioning

Test, Test, Test

2000m Row for Time

782 Teens - 330pm (CF782)

Olympic Lifting Technique

5 minutes to hit 3 sets to warm up and then to get ready for the next piece

Power Clean + Hang Clean + 2 Push Press

Every 30 seconds x 12 Rounds (6 minutes)

Power Clean + Push Jerk

Get your weight set and get ready to get to work. There are a total of 12 lifts here to be conservative with your weight. Start light and have some weight ready if you do want to add some weight as the workout goes along.

Conditioning

‘Bob the Builder’

3 Rounds

10 Power Cleans (115/75) (95/65) (75/55)

20 V-Snaps

10 Push Jerks (115/95) (95/65) (75/55)

20 Squat Jumps

15 minute Time Cap

Let’s get it! Something for everyone here. Just keep moving. Use that technique you practiced in the technique piece earlier in the class.

782 CrossFit - 730pm (CF782)

Olympic Lifting Technique

5 minutes to hit 3 sets to warm up and then to get ready for the next piece

Power Clean + Hang Clean + 2 Push Press

Every 30 seconds x 12 Rounds (6 minutes)

Power Clean + Push Jerk

Get your weight set and get ready to get to work. There are a total of 12 lifts here to be conservative with your weight. Start light and have some weight ready if you do want to add some weight as the workout goes along.

Conditioning

‘Bob the Builder’

3 Rounds

10 Power Cleans (115/75) (95/65) (75/55)

20 V-Snaps

10 Push Jerks (115/95) (95/65) (75/55)

20 Squat Jumps

15 minute Time Cap

Let’s get it! Something for everyone here. Just keep moving. Use that technique you practiced in the technique piece earlier in the class.

- Team 782

Hello all!

Happy Wednesday.

Just a quick update on the gear. We will have kids gear up on the site by the end of the week from Golden Custom Apparel!

As well remember that on Wednesday night we have comp class from 630 to 830.

Come check out the class at 630 and then try some Olympic Lifting and Gymnastics afterwards.

Athletics - 6/12/430/530

Interval Conditioning

‘Johnny Depp’ (a.k.a. Will Stewart)

24 minute AMRAP

15/12cal Row/Ski/Bike

12 T2B/Leg Raises/Knee Tucks

50 DU’s

Rest 2 minutes b/w sets

The goal here is to push the pace each round and hold a pace through the 25 minutes. If you are feeling good speed up as you go along.

We will send off groups every 90 seconds or so to get everyone moving and from there people will find there way through the workout.

Strength in Mobility

4 sets of 5 reps Front Squats

We will load up a few barbells after this and work on our front rack position. Hold a 3 second pause at the bottom of each rep and focus on driving up through the middle of foot and keeping those elbows high.

Stars 4 Life - 10am (CF782)

Strength

4 Sets

4 Back Squats

8 DB Snatch

12 MB Situps

Conditioning

12 minute Partner AMRAP - alternate movements

4 Shuttle Runs

8 Burpees

12 Situps

16 Squats

20 Lateral Hops

782 Kids - 330pm

Interval Conditioning

‘Johnny Depp’ (a.k.a. Will Stewart)

6 minute AMRAP x 2 - Skill Work In between

9cal Row/Ski/Bike

6 T2B/Leg Raises/Knee Tucks

30 seconds skipping

Rest 2 minutes b/w sets

The goal here is to push the pace each round and hold a pace through the 25 minutes. If you are feeling good speed up as you go along.

We will send off groups every 90 seconds or so to get everyone moving and from there people will find there way through the workout.

Learning Strength

Learning or Reviewing the Front Squat in between AMRAPs

782 Competitive Class - 630pm - 830pm (CF782)

Interval Conditioning

‘Johnny Depp’ (a.k.a. Will Stewart)

24 minute AMRAP

15/12cal Row/Ski/Bike

12 T2B/Leg Raises/Knee Tucks

50 DU’s

Rest 2 minutes b/w sets

The goal here is to push the pace each round and hold a pace through the 25 minutes. If you are feeling good speed up as you go along.

We will send off groups every 90 seconds or so to get everyone moving and from there people will find there way through the workout.

Strength in Mobility

4 sets of 5 reps Front Squats

We will load up a few barbells after this and work on our front rack position. Hold a 3 second pause at the bottom of each rep and focus on driving up through the middle of foot and keeping those elbows high.

Olympic Lifting

Build to a heavy Clean & Jerk in 10 minutes

Gymnastics

15 - 12 - 9 - 6 Bar MU’s

25’ - 50’ - 75’ - 100’ Handstand Walk

- Team 782

Good Monday to you all!

Was just listening to a podcast this morning and came across this wonderful quote:

‘Ego is the success inhibitor.’

I listened to it a few times and let it sink in for what it really meant. We all have an ego in some way, shape, or form whether we want to admit it or not. Those of us who will continue to improve will find a way to put that ego aside and ask for help when they need it. Those that will search out people and situations that will challenge them to grow and learn more about themselves. Those that will take feedback with an open mind and a chance to build bonds rather than burn bridges.

I love this quote because I believe at 782 we are building a culture and community working towards helping one another, towards supporting each other as we move away from making decisions based on our ego and leaning on one another when need be. To each and every one of you I hope you continue to grow, to move forward with what drives you, and to know that we will always be there to support you in this journey.

Here is the link for the video. Take from it what you may want. Many cliches in there, but maybe a few good reminders to push you forward through this week..

https://www.youtube.com/watch?v=t8FnbQ_-vck&t=211s

Reminder that we have a free trial class on Tuesday night at 782 Athletics at 630pm!

CrossFit - 430/530/630

Upper Body Pushing Strength & Posterior Chain Strength

4 Rounds for Quality (6 minutes)

30 seconds Max Effort Deadlifts (225/155) (185/125) (135/95)

15 seconds Rest

30 seconds Max Effort Strict HSPU/Box HSPU/DB Strict Press

15 seconds Rest

Directly into:

4 Rounds for Quality (6 minutes)

30 seconds Superman Hold

15 seconds Rest

30 seconds Max Effort Pushups

15 seconds Rest

We will take the first 6-7 minutes after the warm up to build up your weight to what you plan on using in the workout. Take your time here and move with purpose. As well before we get into the strength piece test out what progression you will be working for with the handstand pushups.

Classic Sprint(ish) Conditioning

‘No End in Sight’

8 minute AMRAP

8 Box Jump Overs

12 DB Snatch

This is a push. We want you moving fast and efficient on this one. No need to pace yourself. Get moving and do not look at the clock. After you get a round or two in stop feeling sorry for yourself and keep that work going all the way through until your last rep.

We will most likely do this in two heats with a one minute break in between so go hard when you are going and cheer on your partner and others while you are waiting or when you are finished.

782 Adaptive - 11am

30 minute AMRAP

10 DB Hang Clean & Jerks (5 per arm)

20 Shuttle Wheels

30 WBS

40cal Row

Get in here and get moving. On Thursday we get the barbells out, today we sweat!

782 Kids - 330pm

Upper Body Pushing Strength & Posterior Chain Strength

2 Rounds for Quality

30 seconds Deadlifts

30 seconds Rest

30 seconds HSPU/Handstands/Wall Walks

30 seconds Rest

Directly into:

2 Rounds

30 seconds Superman Hold

15 seconds Rest

30 seconds Max Effort Pushups

15 seconds Rest

We will take the first 6-7 minutes after the warm up to build up your weight to what you plan on using in the workout. Take your time here and move with purpose. As well before we get into the strength piece test out what progression you will be working for with the handstand pushups.

Classic Sprint(ish) Conditioning

‘No End in Sight’

3 minute AMRAP x 2 - (do strength work in between for 10 minutes

4 Box Jump Overs

8 DB Snatch

This is a push. We want you moving fast and efficient on this one. No need to pace yourself. Get moving and do not look at the clock. After you get a round or two in stop feeling sorry for yourself and keep that work going all the way through until your last rep.

We will most likely do this in two heats with a one minute break in between so go hard when you are going and cheer on your partner and others while you are waiting or when you are finished.

782 CrossFit 101 - 730pm (CF782)

Upper Body Pushing Strength & Posterior Chain Strength

4 Rounds for Quality (6 minutes)

30 seconds Max Effort Deadlifts (225/155) (185/125) (135/95)

15 seconds Rest

30 seconds Max Effort Strict HSPU/Box HSPU/DB Strict Press

15 seconds Rest

Directly into:

4 Rounds for Quality (6 minutes)

30 seconds Superman Hold

15 seconds Rest

30 seconds Max Effort Pushups

15 seconds Rest

We will take the first 6-7 minutes after the warm up to build up your weight to what you plan on using in the workout. Take your time here and move with purpose. As well before we get into the strength piece test out what progression you will be working for with the handstand pushups.

Classic Sprint(ish) Conditioning

‘No End in Sight’

8 minute AMRAP

8 Box Jump Overs

12 DB Snatch

This is a push. We want you moving fast and efficient on this one. No need to pace yourself. Get moving and do not look at the clock. After you get a round or two in stop feeling sorry for yourself and keep that work going all the way through until your last rep.

We will most likely do this in two heats with a one minute break in between so go hard when you are going and cheer on your partner and others while you are waiting or when you are finished.

- Team 782

Hello, Hello!

Hope everyone is having a great weekend and you are ready for another full, fantastic weekend at 782.

If you have not seen the article on Anikha & Mike yet, check out the link below.

https://www.cbc.ca/news/canada/prince-edward-island/pe-crossfit-games-anikha-greer-mike-ives-1.5369382

This is just a small tribute to two world class athletes who call 782 their second home. We are lucky to have two elite athletes who are also the first to cheer on every single person around them in the gym.

We are placing our first order of clothing tomorrow for 782 gear and waiting to hear about youth gear for our custom clothing and then will be placing that up on the store as soon as we get going on that. Thank you for your patience for everyone who has put in an order already and is waiting. If you have already put in an order some of your gear may have arrived. Check with Mike or I and we will help sort you out.

And here is what we have in store for you this week!

At 782 Athletics on Monday nights at 630pm we have strength training for the UPEI Cross Country Team. If we have any runners that want to check this out let me know or just come on by to give it a try!

CrossFit - 6/12/430/530

Gymnastics Strength

Every 30 seconds for 10 Rounds (5 minutes)

2 Strict Pullups/C2B/Banded/Partner/Jumping

directly into

Every 30 seconds for 10 Rounds (5 minutes)

5 Deep Ring Rows

We start the week and day off with a bang working a much needed strength and skill. After a solid warm up to get your shoulders, back and arms ready to we get on to a bar with the sole purpose of working on our pullup strength. Challenge yourself with the pullups as there are only two reps, but know it will get tough really quick. We go directly into the row rows, which help stabilize the shoulder and improve your posture. Be consistent in this movement and make sure you pull your shoulder blades together every rep.

During this cycle of our programming and training the goal will be to get strong, not only with weights, but with our body. It will help us protect our joints and bodies long term and allow us to perform optimally when we dive into higher power output movements.

Conditioning

18 minute AMRAP

9 Burpees

15 Stationary Reverse Lunges (15 per leg; alternating)

21 American KBS

27 WBS

33 Situps

And then on to the fun stuff. The heavy breathing, the endorphin rush, the laying on the floor sweaty after a job well done by everyone!

782 PrimeTimers - 10am (CF782)

3 Sets for Balance & Power

10 MB Slams

30 sec MB Overhead Hold on one leg

30 sec MB Overhead Hold on one leg

10 Situps

If you do not feel comfortable holding medball overhead, hold something lighter or just put your hands overhead.

Conditioning

15 minute Partner Workout - alternate movements

10cal Row

10 Squats

10 Situps

10 Ball Slams

Now something new where you get to work with your buddy!

782 Kids - 330pm

Gymnastics Strength

Every 60 seconds for 5 Rounds - Rest 60 seconds b/w rounds - (10 minutes)

Pullup Practice - with a partner or band if need be.

Conditioning

6 minute AMRAP x 2 - Do pullup work in b/w

4 Burpees

8 Stationary Reverse Lunges (8 per leg; alternating)

12 American KBS

16 Squats

20 Situps

And then on to the fun stuff. The heavy breathing, the endorphin rush, the laying on the floor sweaty after a job well done by everyone!

782 CrossFit 101 - 730pm (CF782)

Gymnastics Strength

Every 30 seconds for 10 Rounds (5 minutes)

2 Strict Pullups/C2B/Banded/Partner/Jumping

directly into

Every 30 seconds for 10 Rounds (5 minutes)

5 Deep Ring Rows

We start the week and day off with a bang working a much needed strength and skill. After a solid warm up to get your shoulders, back and arms ready to we get on to a bar with the sole purpose of working on our pullup strength. Challenge yourself with the pullups as there are only two reps, but know it will get tough really quick. We go directly into the row rows, which help stabilize the shoulder and improve your posture. Be consistent in this movement and make sure you pull your shoulder blades together every rep.

During this cycle of our programming and training the goal will be to get strong, not only with weights, but with our body. It will help us protect our joints and bodies long term and allow us to perform optimally when we dive into higher power output movements.

Conditioning

18 minute AMRAP

9 Burpees

15 Stationary Reverse Lunges (15 per leg; alternating)

21 American KBS

27 WBS

33 Situps

And then on to the fun stuff. The heavy breathing, the endorphin rush, the laying on the floor sweaty after a job well done by everyone!

- Team 782

Good evening and good weekend!

Hope you are all enjoying a wonderful weekend thus far and are ready to come in for Sunday Funday at 782.

Class at 10am and then we have a free trial at 11am for anyone you know who is interested.

CrossFit - 10am

Strength & Conditioning

‘Wild for the Night’

2 minutes on - 2 minutes off x 5 Rounds (20 minutes)

10 DB Hang Clean & Jerks (5 per arm)

10 MB Situps

20 Renegade Rows (10 per arm)

directly into

‘Into the Wild’

2 minutes on - 2 minutes off x 5 Rounds (20 minutes)

10 DB Thrusters (5 per arm)

10 MB Slams

10 Pushups

When I name these workouts there will be times I will draw inspiration for a song lyric, an event, a person, a book, or something in my environment. Sometimes they are completely random and you can decipher the meaning related to the workout and come up with your own connection. For this one you will be ballin’ and flying high for the first part of the workout, like you are ‘Wild for the Night’, and then when you venture into the second part of the workout you will be ‘Into the Wild’ trying to find your way out with your head on straight!

- Team 782

Good evening!

Reminder to get your gear ordered.

For those who have put their order in already we are sorry you are waiting patiently, but we have some of it in and will get the rest of it here soon as we get an order put in at the first of the week. If we do not get your order before Tuesday it will be up to chance if there will be any gear left before Christmas!

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

We will also have a gymnastics and Olympic Lifting class at 12pm tomorrow until about 1pm. Come to the 11am class and then stick around for some skill and strength work. Sunday we have class at 10 and then a free trial class at 11.

At 782 Athletics we have class at 10 and then a free trial class at 12 on Saturday.

CrossFit - 10

Squatting Endurance

3 Sets for Quality Reps (14 minutes)

40 seconds Overhead Squats

20 seconds Rest

40 seconds Front Squats

20 seconds Rest

40 seconds Back Squats

20 seconds Rest

40 second Air Squats

20 seconds Rest

60 second rest b/w sets

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

Something to really test that leg stamina here. We would rather see you move with quality technique than move fast and get a million reps. Slow down and build those proper mechanics here.

Use the same weight for every movement if possible. Go from the ground if possible and if you can not overhead squat you can do a second set of front squats.

Conditioning

‘Die Hard’

10 minute AMRAP

50 DU’s/100 SU’s

10 Burpees

Find a space on the floor and just grind. Nowhere to hide here. Suffer with your friends and embrace that pain.

CrossFit 101 - 9 (CF782)

Squatting Endurance

3 Sets for Quality Reps (14 minutes)

40 seconds Overhead Squats

20 seconds Rest

40 seconds Front Squats

20 seconds Rest

40 seconds Back Squats

20 seconds Rest

40 second Air Squats

20 seconds Rest

60 second rest b/w sets

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

Something to really test that leg stamina here. We would rather see you move with quality technique than move fast and get a million reps. Slow down and build those proper mechanics here.

Use the same weight for every movement if possible. Go from the ground if possible and if you can not overhead squat you can do a second set of front squats.

Conditioning

10 minute AMRAP

50 DU’s/100 SU’s

10 Burpees

Find a space on the floor and just grind. Nowhere to hide here. Suffer with your friends and embrace that pain.

Comp Class - 12-1 (CF782)

Snatch

10 minutes to build to a heavy Snatch

Gymnastics

2/4/6/8/6/4/2

Ring MU’s

50’ Handstand Walk after each set

- Team 782

Good evening!

Let’s get after it this Friday.

Hope everyone is doing well this week and you are excited for a well deserved rest this weekend.

Nothing too extra special going on this weekend, but come hang out Friday night at CrossFit 782 or 782 Athletics and stay around afterwards to socialize and be part of this fantastic community.

On Saturday we have a free trial class at 782 Athletics at 12 noon and on Sunday at CrossFit 782 we have a free trial class at 11am.

On Saturday at 12 we will also be doing some extra gymnastics and Olympic Lifting training at CrossFit 782 if you want to come by.

CrossFit - 6/12/430/530

Partner Conditioning

‘Rocky & Bulwinkle’

20 minute Ascending Ladder

2,4,6,8,10…

T2B/Leg Raises/Knee Tucks

Double DB Snatch

Single DB Step Up

One partner completes 300m Run/Row/Ski or 800m Bike while other partner works their way up the ladder and then they switch. The other partner will start off where this partner finished.

The goal here is to get as many meters as possible as well as get as high up this ladder as possible.

There is nowhere to hide in this workout so come out at a steady pace and keep pushing and encouraging your partner through this workout.

We will warm up these 3 movements and the cardio and then get right after it before completing some mobility afterwards.

Mobility

3 Rounds

60 second Upward Dog/Cobra

60 second Child’s Pose

60 second Squat Hold

782 Teens - 330pm (CF782)

Remember on Fridays during teens we have a class on and some open gym if people want it.

Partner Conditioning

‘Rocky & Bulwinkle’

20 minute Ascending Ladder

2,4,6,8,10…

T2B/Leg Raises/Knee Tucks

Double DB Snatch

One partner completes 300m Run/Row/Ski or 800m Bike while other partner works their way up the ladder and then they switch. The other partner will start off where this partner finished.

The goal here is to get as many meters as possible as well as get as high up this ladder as possible.

There is nowhere to hide in this workout so come out at a steady pace and keep pushing and encouraging your partner through this workout.

Mobility

3 Rounds

60 second Upward Dog/Cobra

60 second Child’s Pose

60 second Squat Hold

- Team 782

Hello all!

Couple of announcements here ladies and gentlemen.

At 782 Athletics we will now be offering classes on Thursday evenings at 430 and 530.

This is open to all 782 members. Check this place if you are ever across the bridge!

Going into the weekend we will be doing training at 12pm on Saturdays from now on with a focus on gymnastics and Olympic Lifting.

On Sundays at 11am we will have our intro class at CrossFit 782 and on Saturdays at 12 we will have our intro class at 782 Athletics.

Athletics - 430/530

Barbell Conditioning

‘Snakes & Ladders’

6 minute Ascending Ladder

2,4,6,8…

Hang Clean (115/75) (95/65) (75/55)

S2OH

Bar Facing Burpee

Rest 3 minutes

6 minute Descending Ladder

For the descending ladder start at what you finished with and work your way down.

For example if you finished 3 bar facing burpees in the round of 10 you would complete the 3 burpees and then the 10 S2OH and 10 hang cleans and then 8 bar facing burpees and 8 S2OH and 8 Hang Cleans and all the way down to 2/2/2.

We will take the first 7-8 minutes after the warm up to get up to your working weight for this workout.

Gymnastics Core Strength

9 minute EMOM (3 Rounds)

0: 15 V-Snaps

1: 5 Shoot Throughs

2: 10-20 second L-Sit in a Ring Dip Support Position

782 PrimeTimers - 10am (CF 782)

Strength & Balance

4 Sets

10 Controlled Goblet Squats

30 sec hold each foot

50’ Walking Lunge

Conditioning

10 minute AMRAP

20cal Row

10 Situps

5 Burpees

782 Adaptive - 11am (CF782)

27 minute AMRAP

9cal Bike

18 Shuttle Wheels

27cal Ski

36cal Row

Let us get in and get some cardio!

782 Teens - 330pm (CF782)

‘Snakes & Ladders’

6 minute Ascending Ladder

2,4,6,8…

Hang Clean (115/75) (95/65) (75/55)

S2OH

Bar Facing Burpee

Rest 3 minutes

6 minute Descending Ladder

For the descending ladder start at what you finished with and work your way down.

For example if you finished 3 bar facing burpees in the round of 10 you would complete the 3 burpees and then the 10 S2OH and 10 hang cleans and then 8 bar facing burpees and 8 S2OH and 8 Hang Cleans and all the way down to 2/2/2.

We will take the first 7-8 minutes after the warm up to get up to your working weight for this workout.

Gymnastics Core Strength

9 minute EMOM (3 Rounds)

0: 15 V-Snaps

1: 5 Shoot Throughs

2: 10-20 second L-Sit in a Ring Dip Support Position

782 CrossFit 101 - 730pm (CF782)

‘Snakes & Ladders’

6 minute Ascending Ladder

2,4,6,8…

Hang Clean (115/75) (95/65) (75/55)

S2OH

Bar Facing Burpee

Rest 3 minutes

6 minute Descending Ladder

For the descending ladder start at what you finished with and work your way down.

For example if you finished 3 bar facing burpees in the round of 10 you would complete the 3 burpees and then the 10 S2OH and 10 hang cleans and then 8 bar facing burpees and 8 S2OH and 8 Hang Cleans and all the way down to 2/2/2.

We will take the first 7-8 minutes after the warm up to get up to your working weight for this workout.

Gymnastics Core Strength

9 minute EMOM (3 Rounds)

0: 15 V-Snaps

1: 5 Shoot Throughs

2: 10-20 second L-Sit in a Ring Dip Support Position

- Team 782

The big question out there this week is who has their Christmas decorations up and who does not?

There are those people who have been waiting since Labour Day to get their decorations out on their house and those people who will wait until December 24th to cut down their tree! Which type are you?

We are looking at dates currently to host our annual 782 Christmas party here at the gym. (no pullups allowed)

Hope everyone is having a great week. Just a reminder that this statement is always true.

discipline > motivation

You will not always be motivated to train, to eat healthy, to go to bed on time, but through habits, self awareness, and some discipline you will be able to create a routine or lifestyle where you can continue to move forward even when the mood does not strike you quite right.

Hope you enjoyed the strength work today.

You will see a shift in the training over the next two months as we build strength, balance, and mobility. We will still hit all those energy systems and breathe heavy and work on skills, but now that the open has finished our big focus will be on increasing strength and building a strong foundation. You will notice that for 2-3 days a week there will be either base strength programmed or accessory strength added to the workout. This strength work that should be done with the same intensity as our class conditioning. Build a solid foundation and build the awareness in your body to be bulletproof. The main goal here is to get strong and be safe while doing so.

For our competition class our focus will still be on our Olympic Lifting and going back to basics with low loads and percentages and working on the details of each movement. Same goes with the gymnastics work. We want you to build some capacity and overall volume on each of the high skilled movements such as handstand walking, muscle ups, strict handstand pushups, etc. Everyone is welcome to competition whether or not they are preparing for a competition. Come one, come all.

Athletics - 6/12/430/530

Conditioning

‘The Bees Knees’

20 minute AMRAP

300m Row or 200m Run

25 Air Squats

20 Situps

15 Plate G2OH

10 Pullups/Ring Rows

Mobility in Strength

Back Squats

5 x 5

2 second pause at the bottom of each squat

After we finish this workout we will dive right into our strength work.

You may choose one weight here for each set or you may build up slightly as you feel better with this movement. Grab a barbell and get to work. Pause at the bottom of each rep with good form. Stay on those heels, pull that chest up, and drive those knees wide. Do not focus on the weight here, but the quality of movement on each movement and each second you are at the bottom.

782 Stars 4 Life - 10am (CF782)

Strength & Balance

4 Sets

10 Step Ups

10 Double DB/KB Deadlifts

5 Ring Rows

Conditioning

12 minute Partner AMRAP - alternate movements

10 Step Ups

5 Ring Rows

10 DB Snatches

5 Burpees

10 MB Situps

782 Kids - 330pm

Conditioning

‘The Bees Knees’

10 minute AMRAP

250m Row

20 Air Squats

15Situps

10 Plate G2OH

5 Pullups/Ring Rows

Mobility in Strength

Back Squats

5 x 5

2 second pause at the bottom of each squat

After we finish this workout we will dive right into our strength work.

You may choose one weight here for each set or you may build up slightly as you feel better with this movement. Grab a barbell and get to work. Pause at the bottom of each rep with good form. Stay on those heels, pull that chest up, and drive those knees wide. Do not focus on the weight here, but the quality of movement on each movement and each second you are at the bottom.

782 Competition Class - 630-830pm (CF782)

Conditioning

‘The Bees Knees’

20 minute AMRAP

300m Row/250m Ski/700m Bike

25 Air Squats

20 Situps

15 Plate G2OH

10 Pullups/Ring Rows

Mobility in Strength

Back Squats

5 x 5

2 second pause at the bottom of each squat

After we finish this workout we will dive right into our strength work.

You may choose one weight here for each set or you may build up slightly as you feel better with this movement. Grab a barbell and get to work. Pause at the bottom of each rep with good form. Stay on those heels, pull that chest up, and drive those knees wide. Do not focus on the weight here, but the quality of movement on each movement and each second you are at the bottom.

Olympic Lifting

7 minute EMOM

1 Power Clean + 1 Clean

7 minute EMOM

1 Push Jerk + 1 Split Jerk

Do not use a ton of weight for this. We are working here on quality as we build our foundation back up. Focus on feeling each position in your set up and when catching or finishing the movement.

Gymnastics

Warmup

2 Sets

2 Strict Pullups

3 Kip Swings

4 Ring Dips

10 Shoulder Taps (from wall walk or handstand position)

Strength & Skills

3 Rounds - for quality

100’ Handstand Walk

10 Bar MU’s

Rest 3 minutes before each round

We start build some capacity back into our gymnastics movements here. Scale your numbers as needed to get the handstand walking done in under 90 seconds and with the ability to do each set of bar muscle ups unbroken.

- Team 782

Hello Tuesday!

Hope everyone’s week is off to a great start in and out of the gym.

In the New Year we will be starting a new session of CrossFit 101 running M/T/Th at 730pm and Saturday mornings at 9am. During the month of December we will be running trial classes for anyone interested in getting started in this program come the first week of January. As usual we will only be accepting 10-12 people for this class so if you know anyone interested get them involved as soon as you can!

With the cold weather coming through what I want you to do is to find ways to enjoy (or beat) the cold weather rather than complaining about it. As I was recently reading making sure you are dressed for the cold weather the first place to start and as you come in for 6am or noon or 730pm dress in layers getting out of the car and getting your warm up started and strip down as the workout goes along. Make sure you still get out of the house and move around before you curl up with some hot chocolate and a warm blanket!

There is an intro class at 630 at 782 Athletics!

CrossFit - 430/530

Classic Conditioning

‘Rock The Block’

4 Rounds For Time

18 Double DB/KB Deadlifts

15 Box Jump Overs

12 HSPU/Box HSPU/DB Push Press

Accessory Strength Work

3 Sets

Bulgarian Split Squat x 5 reps (each leg)

Side Ball Slam x 10 reps (each side)

Hollow Rocks x 15 reps

782 Adaptive - 11am (CF782)

Strength

4 Sets for Quality

7 Heavy Ball Slams

5 Box Dips

3 Pullups

Conditioning

15 minute AMRAP

10 Shuttle Wheels

15 WBS

20cal Row

782 Kids - 330pm

Classic Conditioning

‘Rock The Block’

4 min AMRAP x 3 - Skill Work b/w sets (5-7 min rest b/w each set)

8 Double DB/KB Deadlifts

6 Box Jump Overs

4 HSPU/Box HSPU/DB Push Press

2 Full Length Shuttle Runs

Skill Work

Hollow Hold

Plank Hold

Pullups/Ring Rows

782 CF101 - 730pm (CF782)

Classic Conditioning

‘Rock The Block’

4 Rounds For Time

18 Double DB/KB Deadlifts

15 Box Jump Overs

12 HSPU/Box HSPU/DB Push Press

Accessory Strength Work

3 Sets

Bulgarian Split Squat x 5 reps (each leg)

Side Ball Slam x 10 reps (each side)

Hollow Rocks x 15 reps

- Team 782

Good evening!

Hope everyone had a fantastic weekend.

Few takeaways from the Fitness Seminar this past Saturday on Injury Reduction, Rehab, and Adapting to Injury.

Self Awareness is super important when it comes to reducing the risk of injury. Listen to your body when something does not feel right and scale the intensity, movement, and/or range of motion as needed for yourself on any given day.

Certain people are more prone to injury for certain parts of their body. If you know you are make sure you spend more time warming up that part of that body or doing more maintenance work on that joint after class.

Be good to your body. Take days off and days where you scale back the intensity. As well take 5 days to 1 week off at least once every 3 months so you can enjoy your fitness and your body.

Business as usual this week. Get into routine to get your training in to beat those cold days away!

With the opening finishing up we now shift gears with our programming and with our training.

We will spend the next 6 weeks leading up to the new year focused on maintaining our strength and building a body that is durable and versatile for the many demands of life and CrossFit. You will also see some workouts repeated from the summer and early fall to retest your fitness

CrossFit - 6/12/430/530

Olympic Lifting Technique

4 minutes to complete 2-3 sets (use this as a warmup; stay light)

Power Clean + Hang Clean + Front Squat

E2MOM x 8 minutes (4 rounds)

Power Clean x 3 reps - TnG

Toes to Bar x 10 reps

After a wonderful warmup for your shoulders and hips and body we will get into some light work with the barbell to get your body moving. Try to hit 3 sets of the complex with some light weight before we dive into the E2MOM.

During the E2MOM let us build in for the cleans and work on some solid technique and progressions hanging from the bar. Use this as a chance to work on your capacity hanging from the bar or to push out of your comfort zone on your progression with this movement.

Interval Conditioning

‘The Captain’

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

3 Power Cleans (155/105) (115/75) (65/55)

6 Lateral Burpees over the Bar

9 V-Snaps

After spending some time building up in strength on your clean we get a chance to move the barbell under some fatigue. This piece of conditioning is similar to something we completed about a month ago with a couple of different movements to replace the thrusters and situps. Know your body, know your pace and keep moving at a temp you can sustain over the 5 rounds.

782 PrimeTimers - 10am (CF782)

Strength

4 Sets

10 DB Snatches (alternate arms)

10 Step Ups

30sec Plank

30sec Side Plank

30sec Other Side Plank

Use these movements to build up strength and balance and work on your core.

Conditioning

12 minute AMRAP

300m Row

15 Situps

10 Squats

5 Pushups

782 Kids - 330pm

Warmup

Conditioning

5 minute AMRAP x 2 - 10 minute rest b/w - Skill Work

10 DB Snatch (alternating)

10 Squats

100m Run (or 10 Burpees if field is not used)

Skills

Rope Climbs

Handstand Pushups

T2B

782 CrossFit 101 - 730pm (CF782)

Olympic Lifting Technique

4 minutes to complete 2-3 sets (use this as a warmup; stay light)

Power Snatch + Hang Snatch + OHS

E2MOM x 8 minutes (4 rounds)

Power Snatch x 3 reps - TnG

Toes to Bar x 10 reps

After a wonderful warmup for your shoulders and hips and body we will get into some light work with the barbell to get your body moving. Try to hit 3 sets of the complex with some light weight before we dive into the E2MOM.

During the E2MOM let us build in for the snatches and work on some solid technique and progressions hanging from the bar. Use this as a chance to work on your capacity hanging from the bar or to push out of your comfort zone on your progression with this movement.

Interval Conditioning

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

3 Power Snatch (155/105) (115/75) (65/55)

6 Lateral Burpees over the Bar

9 V-Snaps

After spending some time building up in strength on your snatch we get a chance to move the barbell under some fatigue. This piece of conditioning is similar to something we completed about a month ago with a couple of different movements to replace the thrusters and situps. Know your body, know your pace and keep moving at a temp you can sustain over the 5 rounds.

- Team 782

Sunday Funday!

Reminder that we have an intro class at 11am on Sunday morning.

Class as usual at 10am at CrossFit 782.

CrossFit - 10am

Strength & Conditioning

‘Special Delivery’

24 minute Partner AMRAP - alternate movements with partner

10 Plate G2OH

10 MB Slams

10 Pushups

10 MB Situps

10 Plate OH Stationary Lunges

Grab your friend and get in for some fun!

- Team 782

Good evening!

Hope you all had a fantastic week.

Tomorrow we have a free intro class at 12pm at 782 Athletics. Sunday we have a free intro class at 11am.

Get your friends involved before the rush of people hit in January!

As well this Saturday at 12pm Harrison McIver and I will be hosting an Adapting to Injury Seminar at CrossFit 782. This is free for all 782 members and for non-members it is $15. This seminar will be important for people training around injury, for those working on not overtraining, and for those looking to prevent injury through their training and through sport.

See you all at some point this weekend!

Athletics - 10

Squatting for Power

12 minutes to build to a heavy complex

Clean + Hang Clean + 2 Front Squats

5 Broad Jumps - land long - do these after each set

We want you to complete 4 squats during this complex. Do not worry about moving big weight here, but worry about moving with speed and efficiency. You want to drive out of the hole on each of these squats and you want to feel that bar fly up as you do!

Conditioning

15 minute Ascending Ladder

10,20,30,40… Jumping Lunges

10,20,30,40… Abmat Situps

1,2,3,4…. Cleans (225/155) 185/125) (135/95)

Now we move some weight under fatigue. You should be using a weight here that is heavy for singles, but is manageable. As you move up that ladder for each movement stay composed and keep breathing.

CrossFit 101 - 9am (CF782)

Squatting for Power

12 minutes to build to a heavy complex

Clean + Hang Clean + 2 Front Squats

5 Broad Jumps - land long - do these after each set

We want you to complete 4 squats during this complex. Do not worry about moving big weight here, but worry about moving with speed and efficiency. You want to drive out of the hole on each of these squats and you want to feel that bar fly up as you do!

Conditioning

15 minute Ascending Ladder

10,20,30,40… Jumping Lunges

10,20,30,40… Abmat Situps

1,2,3,4…. Cleans (225/155) 185/125) (135/95)

Now we move some weight under fatigue. You should be using a weight here that is heavy for singles, but is manageable. As you move up that ladder for each movement stay composed and keep breathing.

- Team 782