Hello All!

Schedule over the next week!

December 26th - 2pm Class at CF782

December 27th-30th - Regular Schedule

December 31st - 11am Class at 782 Athletics

January 1st - Levee Class at 10am at CF782

Come one, come all for some fun over the holidays with the 782 Family!

CrossFit - 2pm

Strength & Conditioning

30 minute Partner AMRAP - alternate movements

‘Boxing Gloves’

14 DB Snatch (alternating)

12 WBS

10 Pushups

8 T2B/Leg Raises/Knee Tucks

6 Burpee Box Jump Overs

- Team 782

G’day!

Reminder that tomorrow morning, the 24th, we have class at 9am at both 782 Athletics and CrossFit 782. I will be sticking around for an hour afterwards as well and then getting out and about to enjoy the holiday season!

On the 26th, Boxing Day, we will have one big class at CrossFit 782 at 2pm for those who are getting shack happy and want to get out and get moving.

On the 31st we will have one big class at 11am at 782 Athletics!

Our big holiday party/event will be on the 1st of January where we will have a Levee Workout for anyone from the community at 10am and then from there we will have everyone in to socialize from 11am until 1pm for our 1st Annual 782 Levee. Invite all your friends in to check out the gym and get them started for the new year!

Athletics - 9am

Strength & Conditioning

‘The Ghost’

6 Rounds

1 minute Max Effort cal Row

1 minute Max Effort Burpees

1 minute Max Effort DU’s/SU’s

1 minute Rest

Come in and get your sweat on at either location!

- Team 782

G’day.

Tomorrow’s schedule is on as usual. We will be running the 12 Days of Christmas all day.

We will do a briefing at the start of each class and give you a structured warmup and then get you running in heats of 4 or 5 people every 5 minutes or so. If you are coming throughout the day you can get into the workout as well. Do the warm up and make sure you are comfortable with the movements and then get started!

The workout goes the same as the song, 1. 2,1. 3,2,1. 4,3,2,1 and so on and so forth up the line until you are finished.

This will be be the last year doing this version of the 12 days of Christmas as this all started with the gear that was available at the time and want to give people one more chance to get in and get after it before we move to a more updated version next year.

CrossFit - 6/12/330/430/530

12 Days of Christmas

1 Deadlift (275/185)

2 MB Slams (heavy)

3 Ring Dips/Pushups

4 T2B/Leg Raises/Knee Tucks

5 Pullups/Ring Rows

6 Box Jumps/Step Ups

7 Clean & Jerks (95/65)

8 American KBS

9 Situps

10 Burpees

11 DU’s/22 SU’s

12 WBS

The workout goes the same as the song. Start with one deadlift and then go do 2 medball slams and one deadlift and then 3 ring dips, 2 medball slams, and 1 deadlift until you get all the way to 12!

PrimeTimers - 10am (CF782)

12 Days of Christmas

1 Deadlift (95/65)

2 Ball Slams

3 Pushups

4 Lunges

5 Ring Rows

6 Step Ups

7 Plate G2OH

8 Air Squats

9cal Row

10 Situps

11 Skips

12 Burpees

Something similar here for a bit of fun!

- Team 782

Sunday Funday!

Come on in to get your fitness on.

CrossFit - 10am

Strength & Conditioning

30 minute AMRAP

10 T2B/Leg Raises/Knee Tucks

12 Pushups

14 WBS

16 V-Snaps

18cal Row

20 Jumping Lunges

Something long and sweaty here!

- Team 782

G’day 782 Fam!

Reminder that tomorrow night we have The 70’s Theme Christmas Party at Marc’s Lounge at 830pm to get everyone rolling into the Christmas Season! Hosted by Guinness Roberts-Paziuk, Jay-Bomb, and Coach Ju.

Come one, come all!

On Monday we hit our 12 Days of Christmas Workout! Regular Class Schedule, but the gym will be set up to get after this workout.

Tomorrow there will no set class at 12, but a few extra things programmed if people want to do them!

CrossFit - 10

Olympic Lifting Technique

3 Sets with a barbell or light weight

Power Snatch + Hang Snatch + Snatch Balance or OHS (best depth)

10 minutes to Build to a heavy Snatch

We have done a bit of strength work recently and in the new year we will build on this strength work. Tomorrow we want to get you involved in a bit of technical lifting.

You can either hit a full snatch here or a power snatch.

We will warm up this as a group and then give you a chance to grab a barbell to hit your lifts.

If you snatch doesn’t feel good today keep working on that complex.

Power Conditioning

5 Rounds - Each Round for Time

10 Double DB Snatch (50/35) (35/25) (25/15)

10 Burpee Box Jump Overs (30/24) (24/20)

Rest 2 minutes b/w Rounds

Each round is an all out sprint. Put the foot on the gas and charge forward.

- Team 782

Good evening.

Friday at us again.

Reminder that we are on the ice on Friday night at the Eastlink Center at 7:45pm. Try to be there for 7:30 so we have an idea of numbers. We have two goalies, which we are fired up about this year. Afterwards we plan on going out for a beverage and bite if you are keen.

Saturday and Sunday classes on per usual and then on Monday we have our twelve days of Christmas. Class schedule is the same, but the gym will be set up for the 12 days of Christmas so you will come in and warm up and then get after it in heats of 4 or 5 people.

On Tuesday, Christmas Eve Day, the 24th, we have class at 9am at both CF782 and 782 Athletics.

CrossFit - 6/12/430/530

Squatting Strength

10 minutes to build to a moderately heavy 3 rep Back Squat

After our warmup get into some solid reps building up in weight before coming down for the workout.

in between your sets practice your kipping hspu or box pushups.

We tested out our front squats on Monday and now we get into some back squatting to continue building that base for the new year.

Partner Conditioning

In pairs complete the following as shown; break up the reps as you see fit.

‘Hung Up’

100/80cal Row or 1.2K Run (600m each)

2 Rounds

40 HSPU/Box HSPU

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

100/80cal Row or 1.2K Run (600m each)

20 Minute Cap

Something skilled, something heavy, and something for the ol’ lungs.

Grab your very best friend and get in and get after it.

Pace out the first part on the rower/bike or ski erg and then work efficiently through your two rounds before jumping back on your machine and finishing strong.

782 Teens - 330pm (CF782)

Open Gym/Class WOD

- Team 782

Can' you believe it was 3 years ago we moved into this building!!

Wow.

Letting that sink in tonight and will tomorrow.

Beyond grateful for the people we have met through the 782 community and all the amazing memories we have created not only within these 4 walls, but in our everyday life.

Thank you to everyone for being part of this wonderful community that allows us to continue pushing forward everyday, always supporting and believing in one another.

CrossFit - 430/530/630

Annual Strength

E2MOM x 5 Rounds (10 minutes)

Heavy 2 rep Power Clean & Jerk

Pullup Practice & Progressions

Use this time and these two rounds to build to your working weight (and beyond if it feels good).

Conditioning

‘3 Year Anniversary’

Buy In: 70 DU’s/140 SU’s

5 Rounds

7 C2B/Pullups/Ring Rows

8 Lateral Burpees over the Bar

2 Power Clean & Jerks (205/135) (165/110) (135/95)

Cash Out: 70 DU’s/140 SU’s

We are so blessed to get to do this workout three years in a row.

Push the pace and try to beat your time from last year.

782 PrimeTimers - 10am (CF782)

Strength

3 Sets

5 Double DB Front Squats

30 sec stand on left foot

30 sec stand on right foot

10 MB Slams

Challenge yourself with some weight if you feel comfortable on those one foot holds.

Partner Conditioning

15 minute Partner AMRAP

Alternate Movements

12cal Row

6 Burpees

12 Situps

6 Ring Rows

782 Adaptive - 11am (CF782)

30 minute AMRAP

6 Box Dips

12 DB Clean & Jerks (6 per arm)

18 Shuttle Wheels

24 WBS

30cal Row

Get in and get after it!

782 Teens - 330pm

3rd Annual Strength

E2MOM x 5 Rounds (10 minutes)

Heavy 2 rep Power Clean & Jerk

Pullup Practice & Progressions

Use this time and these two rounds to build to your working weight (and beyond if it feels good).

Conditioning

‘3 Year Anniversary’

Buy In: 70 DU’s/140 SU’s

5 Rounds

7 C2B/Pullups/Ring Rows

8 Lateral Burpees over the Bar

2 Power Clean & Jerks (205/135) (165/110) (135/95)

Cash Out: 70 DU’s/140 SU’s

We are so blessed to get to do this workout three years in a row.

Push the pace and try to beat your time from last year.

- Team 782

Good evening.

Wild Wednesday!

Reminder of our holiday schedule.

December 24 - 9am (CF782 & 782 Athletics)

December 25 - Closed

December 26 - 2pm (CF782)

December 27-30 - Regular Schedule

December 31st - 10am (782 Athletics)

January 1st - 10am (CF782)

Let’s get it.

Reminder to get signed up for the hockey game this Friday night if you are keen to play. 745 at the Eastlink Centre!

CrossFit - 6/12/430/530/630

Steady State Conditioning

‘BackWoods’

25 minute AMRAP

5 Reverse Burpees

10 Double KB/DB OH Stationary Lunge

15 T2B/Leg Raises/Knee Tucks

20cal Row

25 Situps

Lots of core mixed in here with a cool new move to try out!

Mobility & Grip

2 Rounds

60 seconds Child’s Pose

60 seconds Active Hang

60 seconds Squat Therapy

60 seconds Double DB Farmers’ Hold

782 Kids - 330pm

Steady State Conditioning

‘BackWoods’

15 minute AMRAP

3 Reverse Burpees

6 OH Stationary Lunge

9 T2B/Leg Raises/Knee Tucks

12cal Row

15 Situps

Lots of core mixed in here with a cool new move to try out!

Mobility & Grip

2 Rounds

60 seconds Child’s Pose

60 seconds Active Hang

60 seconds Squat Therapy

60 seconds Double DB Farmers’ Hold

Games - Coaches Choice!!

Competitive Class - 630 - 830pm (CF782)

Steady State Conditioning

‘BackWoods’

25 minute AMRAP

5 Reverse Burpees

10 Double KB/DB OH Stationary Lunge

15 T2B/Leg Raises/Knee Tucks

20cal Row

25 Situps

Lots of core mixed in here with a cool new move to try out!

Mobility & Grip

2 Rounds

60 seconds Child’s Pose

60 seconds Active Hang

60 seconds Squat Therapy

60 seconds Double DB Farmers’ Hold

Olympic Lifting & Gymnastics

10 minutes to Build to a heavy Snatch

Ring MU’s x 3reps x 3sets

We have been working our way through a lot of different progressions here for our snatches and want to give you the chance to hit a heavy lift here after a solid bit of warming up.

After we complete our heavy lift it is time to work on a few muscle ups to get ready for the workout.

‘Walking Heavy Amanda’

9-7-5

MU’s

Snatch (155/105)

100’ Handstand Walk Before Each Set

- Team 782

Good evening.

Was just reflecting on the 782 Challenge from November and the healthy habits I was able to create into the month of December.

For the exercise, social, and nutrition aspects of the challenge I was pretty consistent going into the month. What I was really looking to change or work on was my screen time in the evening before going to sleep and my ability to work on my meditation and mobility.

I have significantly been able to cut down on my screen time with work/social media before bed, which is a good plus as it gives me more time to read and spend time with quality people. I also have been diligent with my mobility at school with my students and in class leading a stretch or after my workout. I still am trying to build habits of mindfulness into my daily routine, but it is coming along. What did you take with you from the November Challenge.

Something you have seen significant growth in or something you are finding challenge and looking for a new way to work on that part of your health?

It is always healthy to look back and reflect on what worked and didn’t and where to go from here over the holidays and into the new year.

In the New Year I am going to look at increasing the intensity of my workouts and have a few buddies from the gym that are going to track each others’ progress with a little friendly competition. What are you looking to do in the New Year? (after you enjoy the holidays of course!!).

CrossFit - 430/530/630

Pressing Strength & Stability

10 minute E2MOM

1 Strict Press + 2 Push Press + 5 Push Jerk

3-6 Ring Pushups

Introducing or bringing back a new movement here. First complex is to layer some strength upon strength. Should take you the full 30 seconds to do this complex before diving into some ring pushups. If your ring push ups are not quite there yet work on your best push ups from the floor.

We will make sure the shoulders are warmed up properly before getting into this.

Conditioning

15 minute AMRAP

12 American KBS (72/53) (53/35) (35/25)

9 Burpees

6 Ring Pushups/Pushups

30 DU’s/60 SU’s/30 seconds purposeful practice

Something for the engine here. Grab your gear and get moving.

782 Adaptive - 11am (CF782)

Strength & Conditioning

Pullups x 3 reps x 4 sets

Tabata This!

20 seconds on - 10 seconds off x 8 Rounds

Rowing

Biking

Skiing

Shuttle Wheels

782 Kids - 330pm

Pressing Strength & Stability

Ring Pushups

Knee Tucks

Deadlifts

Conditioning

5 minute AMRAP x 2 - Skill work between AMRAPs

9 American KBS (72/53) (53/35) (35/25)

6 Burpees

3 Ring Pushups/Pushups

15 SU’s/20 seconds purposeful practice

- Team 782

Good evening.

Reminder that on Christmas Eve Day we have class at 9am at both CF782 and 782 Athletics and on Boxing Day we have class at 2pm at CF782.

On December 19th, this Thursday, we have our 3rd Annual 782 Workout at 570 North River Road. On the 20th we are on the ice at 745pm at the Eastlink Centre and the following night Guiness Roberts-Paziuk is hosting his Annual Christmas Soiree at Marc’s Lounge. Theme is 70’s or so he says.

Over the holidays continue getting in here and getting after your workouts with your 782 Family!

In the New Year we start our Fundamentals Program at 782 Athletics on Monday, January 6th and we also start our CrossFit 101 program at CrossFit 782 on January 6th at 730pm and will run four days a week as usual, Monday/Tuesday/Thursday (730pm) and Saturday at 9am.

The Fundamentals program at 782 Athletics will be 3 sessions introducing new members to the basics of CrossFit and all its’ movements.

CrossFit - 6/12/430/530

Front Squat Strength

10 minutes to build to a heavy 3 Rep Front Squat

Once you have the barbell out we will start a clock and you want to try and get 4 good sets in to build some strength. Start with a set every 60 seconds or so and then as you get heavier wait 2 minutes before hitting your 3 reps.

Conditioning

For Time

50 WBS

40cal Ski/Row/Bike

30 DB Snatch (alternating)

20 Box Jump Overs (30/24”)

15 Bar MU’s/25 Pullups or C2B or Ring Rows

12 minute Time Cap

This WOD is done in memory of Jacob Morris, CrossFit Games Teens athlete, who recently passed away due to a heart condition. This is the last workout he did and there are many people around the world doing it in his honour this past weekend and into this week. Give it your best effort in his honour.

Static Core Strength

4 Rounds

15 second L-Sit Hold

30 second Hollow Hold

60 second Plank

2 minute Rest after each Round

Scale the L-Sit to a Knee Tuck Hold if need be.

782 Kids - 330

Front Squat Skill

Learn how to squat with some weight on a bar!

Rope Climbs

Handstands

Conditioning

2 Rounds - each for time - Skill Work in between your rounds

20 WBS

10cal Row

20 DB Snatch (alternating)

10 Box Jump Overs

10 Pullups or Ring Rows

Static Core Strength

3 Rounds

10 second L-Sit Hold

20 second Hollow Hold

30 second Plank

1 minute Rest after each Round

Scale the L-Sit to a Knee Tuck Hold if need be.

- Team 782

Sunday Funday!

Come on in and get ready for a bit of fun!

Sundays are always a big cardio session with lots of time work and socialize.

Free trial class afterwards at 11am.

CrossFit - 10am

Strength & Conditioning

For Time with a Partner

1500/1250m Row

100 Single DB OH Stationary Lunges

50 Burpee Box Jump Overs (high box)

100 WBS

1500/1250m Row

Scale numbers as need be to finish in under 30 minutes.

Put your head down, get to work, and cheer on your teammate.

- Team 782

Saturday is here and let’s get it!

Reminder that we have a free intro at 782 Athletics at 12 tomorrow and then on Sunday at 11am at CF782.

In other news we are starting to see those 782 phone numbers pop up around PEI! Wooooo!

There will also be an Olympic Lifting & Gymnastics Comp Class at 12 after the 11am class tomorrow at CF782. This is open to anyone so come on in to 11 to get your conditioning and then stick around for some fun after.

CrossFit - 10

Posterior Chain Strength & HSPU Practice

10 minutes to Warm Up and Build for the Workout - Complete 3 Sets

5 Deadlifts

Build in weight each set

5 HSPU Progressions

Start with strict work and build to your kipping efficiency

30 seconds Skipping Practice

Start with single unders and build to double under practice or triple unders

Conditioning

‘Dancing Diane’

5 Rounds

15/10 HSPU or Box Pushups/DB Push Press

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

50 DU’s

A little twist, with a few added reps, on a classic CrossFit workout.

The 15/10 reps for the handstand pushups refers to a scalable number. You should be able to do the handstand pushups unbroken for at least the first couple of rounds. Scale before the workout starts, not mid workout. These reps can be done kipping or strict.

- Team 782

Friday the 13th!

Love seeing everyone still getting in and getting after it as the holiday season is approaching.

Our schedule is as normal right up til the 24th so you can still get all your fitness in and enjoy all the goodies you want during the Christmas Break!

December 24th: Class @ 9am at CF782 & 782ATH

December 25th: Closed

December 26th: Class @ 2pm and open gym @ CF782

December 31st: Class at 10am at 782ATH

If you have not heard the interview from myself about CrossFit and from Anikha about competing in the sport of CrossFit you can check the link here! It is from Spud FM, 102.1 Radio.

https://drive.google.com/file/d/0B2sKzsEpDle6aDN4MVFleUhFTlFyWU9yS2U1c0hMUUpGeUdr/view

Reminder that during our 330 block we either have teens class or open gym for the teens!

CrossFit - 6/12/430/530

Olympic Lifting Technique & T2B Capacity

8 minutes to build to the weight you plan on using in the workout

Work on your squat cleans or cleans to best depth.

During this time also complete 20 best height T2Bs.

Team Training

‘3 Amigos’

20 minute AMRAP

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

20 T2B

Partner 1/2: AMRAP

Partner 3: 20/16cal Row

Weight for the cleans should be heavy and done as singles, but something manageable that you should be able to do consistently the entire workout.

These are cleans to best depth.

Partner 1 and 2 will be working on the AMRAP, completing as many reps as possible while partner 3 will be the rowing. Once partner 3 finishes their row they will switch and partner 2 will jump on the rower and do their 15/12 cals while partners 1/3 continue chipping away at that AMRAP.

- Team 782

Hello all!

Reminder to get signed up for the 782 2nd Annual Shinny Challenge.

We are currently looking for two goaltenders, both of who would play for free!

On Christmas Eve we are going to have one massive class at CF 782 and one massive class at 782Athletics both at 9am to give you the convenience of working out at either spot.

So come, be merry, sweat a bunch, drink some coffee and have a wonderful holidays.

Also setting up our CrossFit 101 program for the new year so get your friends involved!

CrossFit - 430/530/630

Pullup Strength Endurance & Power

EMOM x 12

0: 3 Strict C2B/Pullups/Banded

1: 3 Box Jumps for Height

2: 20 MB Twists

We are using the pullups to build some strength, the box jumps to build some power and the MB Twists to build some rotational strength.

Work on going higher for your box jumps if you feel comfortable with this movement.

Conditioning

14 minute AMRAP

‘Bob Marley’

7 Bar MU’s/14 Pullups or Ring Rows

14 Box Jump Overs

21 WBS

Throwing a name out there for some fun. Let’s get this one.

Excited to hit it.

782 PrimeTimers - 10am (CF782)

Strength & Balance

3 Sets

10 Double KB/DB Deadlifts

15 Situps

30 sec side plank each side

Conditioning

15 minute Partner AMRAP

Alternate Movements

10cal Row

8 Walking Lunges

6 Pushups

4 Ring Rows

2 Burpees

- Team 782

Hello Wednesday!

Let’s get in and get after it.

Make sure you sign up your name on the board for shinny and take your shoes if they are yours and put them back up in the shelf or take them home with you. They are going out on Friday!

No other big news around here, just keep getting in and getting fit!

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

Strength

Build up in weight for what you plan on using in the workout for your Power Snatch.

Conditioning

‘Blank Space’

5 Rounds, each round for time

Rest 3 minutes between rounds

10 Power Snatch (115/75) (75/55) (55/35)

10 Bar Facing Burpees

300m/250m Row or 800/600m Bike

35 minute Time Cap

We are looking to push the pace here right away. Choose a weight you can cycle fast, unbroken every single round and then jump on the rower and push the pace hard.

We can stagger start this with your partner or even a group of 3. If you taking more than 3 minutes a round scale the number of reps for each movement.

Stars 4 Life - 10am

Strength

4 Sets

4 Back Squats

8 DB Hang Power Clean & Jerks (4 per arm)

12 cal Row

Conditioning

10 minute AMRAP

5 Burpees

10 MB Situps

15 Squats

20 Lateral Hops

782 Kids - 330pm

Strength

Build up in weight for what you plan on using in the workout for your Power Snatch.

Conditioning

‘Blank Space’

3 Rounds, each round for time

Rest 3 minutes between rounds

10 Power Snatch

10 Bar Facing Burpees

300m/250m Row or 800/600m Bike

35 minute Time Cap

Skill Work

Pullups

Rope Climbs

Knee Tucks

We are looking to push the pace here right away. Choose a weight you can cycle fast, unbroken every single round and then jump on the rower and push the pace hard.

We can stagger start this with your partner or even a group of 3. If you taking more than 3 minutes a round scale the number of reps for each movement.

782 Competitive Class - 630-830

Strength

Build up in weight for what you plan on using in the workout for your Power Snatch.

Conditioning

‘Blank Space’

5 Rounds, each round for time

Rest 3 minutes between rounds

10 Power Snatch (115/75) (75/55) (55/35)

10 Bar Facing Burpees

300m/250m Row or 800/600m Bike

35 minute Time Cap

We are looking to push the pace here right away. Choose a weight you can cycle fast, unbroken every single round and then jump on the rower and push the pace hard.

We can stagger start this with your partner or even a group of 3. If you taking more than 3 minutes a round scale the number of reps for each movement.

Olympic Lifting

Heavy Clean & Jerk

Gymnastics

Ring MUs

- Team 782

Good Evening.

I want you to think about this question tonight as I have thought about it all weekend.

What workouts do you remember?

Do you remember the easy ones where everything went smoothly physically? Or the workouts that seemed like a breeze mentally where everything flowed well from start to finish?

Or do you remember the workouts that challenged you physically, that made you mentally tougher because you didn’t really feel motivated that day, but you worked through it anyway. The workouts where everything went wrong, but you persevered from start to finish and felt proud when you finished your last rep or the timer buzzed to finish.

For me it is the tough ones mentally that I always remember. The workouts where I do not feel motivated, but in spite of that I do them and work through the days that it doesn’t come easy. Because on those days that I don’t quit I get better, I overcome adversity, and I feel stronger, better, fitter, and that I can handle anything that life throws at me.

Figure out what workouts you remember and why you remember them and let that be your motivation the next time you are in the gym and you need a kick in the ass to get moving.

Athletics - 430/530/630

Squatting Strength & HSPU Capacity

E2MOM x 6 Rounds (12 minutes)

Rounds 1/2: 7 Back Squats + 7 Strict HSPU or 5 Box HSPU

Rounds 3/4: 5 Back Squats + 5 Strict HSPU or 5 Box HSPU

Rounds 5/6; 3 Back Squats + 3 Strict HSPU or 5 Box HSPU

For the weight for your back squats we want you going up in each round and ideally for the handstand pushups we want you moving up into a deficit if you feel comfortable with this movement. If you do not feel comfortable with this movement you can pick a number and stick that rep scheme all the way through or do work from the box to build strength and capacity.

You should be finished all your work in about 1 minute or less so think about that when picking your weight and your progressions.

Conditioning

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

9 Pushups

6 KB/DB Thrusters

30 DU’s/60 SU’s

After some strength and skill work we now get to push hard here. We are keeping up with the theme of the DB/KB work for balance, stability, and coordination. Strength cycle coming up in January.

782 Kids - 330pm

Squatting Strength & HSPU Capacity

5 Rounds

3 Back Squats

5 HSPU to best depth

Conditioning

3 minutes on - 1 minute off x 3 Rounds (11 minutes)

30 secs Skipping

5 DB/KB Thrusters or MB Thrusters

5 Pushups

- Team 782

Good evening.

Few quick updates for our schedule over the month of December

Friday, December 20th - 782 2nd Annual Shinny Classic

Saturday, December 21st - 70’s Theme Christmas Party at Marc’s Lounge at 830pm hosted by Guinness Roberts-Paziuk

January 1st - 782 Holiday Party & 1st Annual Levee

Going to be a workout in the morning at CrossFit 782 and then everyone will be invited to the gym, members and non-members for a bit of fun and a social gathering to ring in the New Year and then we will move on with the day to enjoy the city of Charlottetown.

We will also be completing the 12 Days of Christmas workout sometime over the holidays. Stay tuned for the exact day.

We will also be open Christmas Eve Day for a few hours in the morning, Boxing Day for a few hours in the afternoon, and on New Year’s Day for a few hours in the morning.

CrossFit - 6/12/430/530

Olympic Lifting Barbell Strength Cycling (16 minutes)

7 minutes to build to a moderate weight

Power Clean & Jerk

The goal today is to not lift super heavy, but to hit some weight with some great technique to focus on your efficiency is this combined lift.

At the 10 minute mark we will start part two which is all about using that efficiency to cycle a barbell with speed and proper technique.

At the 10 minute mark:

3 Rounds

45 seconds Max Effort Reps Power Clean & Jerk (135/95) (95/65) (75/55)

75 seconds Rest (1:15)

The goal here is to try and go Touch and Go as long as possible and hold on to that barbell. People who are efficient early on will be rewarded in those later rounds. This is all about holding on to the gas pedal as long as possible and working to increase your power output in a short period of time. A very tough skill to practice and improve, but it does not mean we will shy away from it. We will attack as we always do.

Conditioning

‘Papa Joe’s’

9 minute AMRAP

12 Pistols (5 per leg; alternating) or Squat Jumps

9 Lateral Burpees over the DB

6 Double DB/KB Hang Power Clean & Jerks

Named after a famous local restaurant, grab a pair of KBs or DBs and practice this movement after we finish the strength portion to find your technique and rhythm. Move with strength and speed to move these weights with power.

782 Kids - 330pm

Conditioning

‘Papa Joe’s’

6 minute AMRAP x 2 - Skill Work between AMRAPs

8 Pistols (6 per leg; alternating) or 12 Squat Jumps

6 Lateral Burpees over the DB

4 Double DB/KB Hang Power Clean & Jerks

100m Run (half and back)

Skills

Barbell Deadlift

Moving a barbell from the floor for the first time. Stay light and focus on form.

Handstands

782 UPEI Cross Country Team - 630pm

- Team 782

G’day!

Sunday is here and we ask you to get in the gym for some fitness.

Class at 10 and then a free trial class at 11 for anyone you know interested!

CrossFit - 10am

Strength & Conditioning

15 minute Partner AMRAP - alternate rounds with your partner

15 WBS

12 Jumping Lunges

9 Pushups

Rest 5 minutes

15 minute Partner AMRAP - alternate rounds with your partner

15 Goblet Squats

12 V-Snaps

9 Burpees

Get in and just get after it. Not too much thinking on this one so just grab a good friend and get to work.

- Team 782

Saturday!

Reminder that on Saturdays at CF782 we have class at 8/9/10/11 and then following the 11am class we roll right into our comp class until 1/130. We have our Special Olympics class now at 2pm at CF782.

At 782ATH we have class at 10am and then 11am we have a fundamentals class for anyone looking to sign up right away and then a trial class at 12 for anyone new and looking to get started with 782.

On Sunday class at 10 as usual at CF782.

Hope everyone is having a great end to the week and looking forward to getting the Holiday Season started this weekend as I am sure lots of people will be out and about!

CrossFit - 10

Skill Work

3 Rounds to Warmup for Conditioning

2-4 Pullup Progressions

4 DB Snatch/4 DB Step Ups

30 seconds Skipping Practice

After our general warmup we want you to work through a few of your pullup progressions getting set up for the workout. Start with some strict pullups wherever you are in your journey and build towards what you plan on doing in the workout.

Conditioning

‘Hang Tight’

2 Rounds For Time

100 DU’s/250 SU’s/90 seconds purposeful practice

30 DB Snatch

50cal Row

30 DB Step Ups

10 Bar MU’s/10 Strict Pullups/20 C2B or Pullups or Ring Rows

24 minute Cap

We will stagger this out to keep you moving from movement to movement. Slow is steady and steady is fast on this type of workout where you want to stay consistent so you can manage your work on the bar.

Competitors’ Class - 11am to 1pm (CF782)

3 Rounds to Warmup for Conditioning

2-4 Pullup Progressions

4 DB Snatch/4 DB Step Ups

30 seconds Skipping Practice

After our general warmup we want you to work through a few of your pullup progressions getting set up for the workout. Start with some strict pullups wherever you are in your journey and build towards what you plan on doing in the workout.

Conditioning

‘Hang Tight’

2 Rounds For Time

100 DU’s/250 SU’s/90 seconds purposeful practice

30 DB Snatch

50cal Row

30 DB Step Ups

10 Bar MU’s/10 Strict Pullups/20 C2B or Pullups or Ring Rows

24 minute Cap

We will stagger this out to keep you moving from movement to movement. Slow is steady and steady is fast on this type of workout where you want to stay consistent so you can manage your work on the bar.

Olympic Lifting

EMOM x 5

Muscle Snatch + Hang Muscle Snatch + 2 Behind the Neck Push Press

E2MOM x 3

High Hang Power Snatch + Hang Power Snatch + Below the Knee Power Snatch

6 minutes to build to a heavy

Power Snatch

3 Sets

3 Snatch Pulls @ 110% of last rep

Gymnastics

4 Sets for Capacity

15 C2B

50’ Handstand Walk Obstacle Course

- Team 782

Friday Funday!

Stop by one of our many classes at CrossFit 782 or 782 Athletics tomorrow.

This weekend we have our usual schedule with trial classes at both spots. Saturday at 12 at 782 Athletics and Sunday at 11 at CrossFit 782.

Reminder that on January 1st, Levee Day, we will be hosting our 1st ever Levee at CrossFit 782. This will kick off with a workout in the morning and then some a few hours to socialize around lunchtime and into the early afternoon where I am sure there will be a group that will continue these festivities into the evening and night!

Remember to get signed up for our 2nd Annual 782 Shinny Classic on Friday, December 20th!

As we get into holiday season and holiday parties and holiday eating, remember to have some compassion with yourself. Enjoy your friends and family, eat the food, drink the beverages, be merry, and make sure you still come see us at 782 as much as you can!

CrossFit - 6/12/430/530

Squatting Stamina & Technique (9 minutes)

60 seconds tempo Overhead Squats/Front Squats (95/65) (75/55) (55/35)

60 seconds Air Squats

60 seconds Rest

60 seconds tempo Overhead Squats/Front Squats (115/75) (95/65) (55/35)

60 seconds Air Squats

60 seconds Rest

60 seconds tempo Overhead Squats/Front Squats (135/95) (115/75) (55/35)

60 Seconds Air Squats

60 seconds Rest

These can be done from the rack or from the floor and you can work with your partner as need be on this one. When we say tempo we mean we are staying in control on the downward and upward (concentric/eccentric) motion of the movement. Trying to put the muscles under tension so we can remember good movement patterns.

Skill Alert

Toes 2 Bar

Partner Conditioning

‘Bert & Ernie’

20 Minute AMRAP

Split Reps as Needed

20 Bar Facing Burpees

30 T2B/Leg Raises/Knee Tucks

40 Overhead Squats/Front Squats (95/65) (75/55) (55/35)

50 American KBS (53/35) (45/30) (35/25)

Grab a good partner here and get ready to get after it.

The goal is to split the reps right down the middle and keep moving all the way through from minute 1 to 20. If that starts to go you may have to call an audible and adjust on the fly, but just keep moving. Go in big sets and you get lots of rest so you can push that pace.

- Team 782