Hello Wednesday!

Remember to get yourself logged on to SugarWOD.

It is a free app for you to see our programming, interact with other members, and log your scores long term so you can track your progress.

Right now we are in the middle of building some structured strength into our program so you will see deadlifts, strict presses,back squats/front squats, and bench press each week coupled with a short(ish) cardio burner. We do need to test 1RM numbers very often, but we can build some strength through structured load and intensity. Good reason for you to get SugarWOD and track your numbers so you can see how they improve over the next few months.

As well get your team signed up on the board for the SnowDown ThrowDown coming at your on Saturday, February 1st from 2 to 5pm. Social afterwards!

Athletics - 6/12/430/530

Upper Body Pushing Strength

10 minutes to build to heavy 5 rep Strict Press

After each set of strict press complete 7 Deep Ring Rows.

Working here on building some upper body strength and using the pulling in the ring rows to balance that pushing strength from the strict press. Get in and get after it here.

Conditioning

3 Rounds

75 DU’s/150 SU’s

10 Left Arm DB Push Press

10 Left Arm DB OH Stationary Lunges

75 DU’s/150 SU’s

10 Right Arm DB Push Press

10 Right Arm DB OH Stationary Lunges

16 minute Time Cap

782 Kids - 330pm

Conditioning

3 Rounds (Skill Work between each round)

1 minute Skipping

1 minute MB Slams

1 minute Walking lunges

1 minute Burpees

Skills

DB Push Press

DB Walking Lunge

Strict Pullups/Kipping Pullups

Rope Climbs

782 Comp Class - 630 + 730pm (CF782)

Come to the 630 class to get your conditioning in and then stick around to get some more conditioning in and then skill and strength work.

Strength & Skill Work

12 minute E2MOM (4 Rounds)

2 Power Clean & 1 S2OH

25’/50’ Handstand Walk

3 MU’s or Pullup Progressions

Strength & Skill Conditioning

3 Rounds

7 MU’s or 7 Strict Pullups or 10 Pullups + 10 Pushups

50/25’ Handstand Walk

3 Power Clean & Jerks (225/155) (185/125) (135/95)

10 Burpee Box Jump Overs (30/24”)

- Team 782

Hello all,

Just to confirm the SnowDown ThrowDown will be on Saturday, February 1st from 2pm to 5pm. This will be a fundraiser for Special Olympics PEI and the Spinal Cord Injury Society for PEI.

Before that we have the Blizzard Beatdown in Moncton for 8 of our athletes on January 25th and 26th. Come on over to Moncton to support these athletes and have a good time with the 782 family out of province.

Hope you are all getting your workouts in this week. With the weather being what it is and as cold as it is it will sometimes easier to say no to that workout, but if you choose to come to class you will not regret it. Every once a while your body needs a complete rest day, but on most days, especially the days you don’t want to do it, your body will thank you for giving it a workout, breathing heavy or lifting heavy or a mixture of the both. See you all soon!

Athletics - 430/530

Strength

12 minutes to build up to a heavy 3 rep Deadlift

For every set of 5 deadlifts you complete, do 10 T2B or Leg Raises or V-Snaps.

Last week we worked up to a heavy set of 5 and now we want to lift a bit more weight for a few less reps. At the same time we want to make sure you core is balanced so complete the reps with good form and then get on the and do 10 quality T2Bs.

Conditioning

Buy In: 30/24cal Row

3.6.9.12.15

Box Jump Overs (30/24”) (24/20”)

T2B

Cash Out: 30/24cal Row

782 Kids - 330pm

Strength & Skills

Handstand Walking - Wheelbarrow Walking

Barbell Deadlift

T2B/Leg Raises

in between AMRAPs we will practice these 3 skills

Conditioning

5 minute Ascending ladder x 2 - 10 minute Skill Work in between

3,6,9,12…

Leg Raises

Lateral Box/Plate Jump Overs

782 CrossFit 101 - 630pm

Skill Intro & Review

Wall Walks to Handstand Holds

Deadlifts to Hang Power Cleans

Strength & Practice

8 minute E2MOM - 4 Rounds

4 Hang Power Cleans + 2 Wall Walks or Handstand Hold

Conditioning

2 minutes on - 2 minutes off x 3 Rounds

8 Pushups

8 DB Clean & Jerks (4 per arm)

Max Effort Burpees over the DB

- Team 782

Let’s get at it Monday.

We will be having a trial class this Thursday at 330pm for any teens that are interested in starting in our youth program. This is for students in grades 7 through 11 and runs Monday to Friday at 330pm and runs year round for students to keep up their training in the their off seasons or just become generally fit.

We will also be having a free trial class for our seniors class, PrimeTimers, at 10am on Thursday. If you know anyone who would be interested in this group tell them to come on out!

For the SnowDown ThrowDown we are going to be looking at Saturday, February 1st. This fundraiser will follow the same format as previous years. Teams of 4, same gender ideally, with a conditioning workout and a lift Saturday afternoon and we will have a social to follow that evening.Until that time keep getting into the gym and keep up your fantastic training.

Athletics - 6/12/430/530

10 minutes to Warm Up

Strength & Skills

6-7 minutes to hit 2 Sets

5 HSPU Progressions - Box Pushups/Pushups/Wall Walk Practice/etc.

5 Double KB/DB Squats

Conditioning

‘Bullet Train’

2 minutes on - 2 minutes off x 6 Rounds

12/9 HSPU/Box Pushups/Pushups

12 Double DB/KB Front Squats

Max Effort Burpees

Scale the HSPU number so you can go unbroken each round. Your choice to work on your strict or kipping handstand pushups or mix it up as you choose, just look to finish those reps in 30 seconds and then move through the front squats in 30 seconds as well.

From there get in and get after those burpees.

782 PrimeTimers - 10am (CF782)

Balance & Strength & Coordination

3 Rounds

50’ Walking Lunge

10 Double DB Squats

2 Wall Walks (5 second Hold)

Conditioning

14 minute AMRAP

7 Squats

14cal Row

7 MB Slams

14 Situps

782 Kids- 330pm

10-15 minute Warm Up

Skills

Handstand Pushups

Wall Walks

Double DB Front Squats

Conditioning

‘Bullet Train’

2 minutes on - 2 minutes off x 2 Rounds (rest 5-10 minutes and repeat another 2 rounds)

12/9 HSPU/Pushups

12 Double DB Front Squats

Max Effort Burpees

782 Fundamentals - 630pm

Skills & Skill Review

Back Squats - Front Squats

We will review the back squat and work on how it translates to the the front squat in the squat family.

Burpee Box Jump Overs

Strength

10 minutes to hit 4-5 sets

4 Front Squats

We will work on your front squats here building in weight as you feel comfortable.

After each set complete 10 V-Snaps. We will also introduce this movement and work some core strength into the first part of your workout.

Conditioning

12 minute AMRAP

6 Burpee Box Jump Overs

12 Double DB Front Squats

16 Situps

- Team 782

Good evening.

Happy Weekend!

Hope all those goals and habits are starting to click in the new year.

January is trucking along and this weekend we have the 4th class of our CrossFit 101 program at CF782. This class at 9am and will run for the month of January. We will start a new 101 program up the second week of February. For now if you have anyone interested have them come in this Sunday at 11am for our weekly free intro class.

At 782 Athletics we have our free intro class on Saturday at 12 after our 4th fundamentals class at 11am. We also have class as usual at 10am on Saturday morning at 782 Athletics.

We are also gearing up for the Blizzard Beatdown coming up on January 25/26 in Moncton, hosted by CrossFit Dieppe. Competing from 782 are Shelby MacNeill, Jill Jeffery, Hannah Ives, Anikha Greer, Morgan Watts, Aaron Fitzpatrick, Jamie Jeffery, and Michael Ives. There will be a large contingent heading over as well to coach, cheer, and enjoy the couple of days in Moncton at this great comp.

We are looking at the first or second weekend of February for the SnowDown ThrowDown, just have to coordinate with Special Olympics PEi for this event. This will be teams of 4 guys or teams of 4 girls competing to raise money for SOPEI.

Athletics - 10

Strength - Barbell Cycling Efficiency

8 minutes to work on cycling your Power Clean & Jerk

3 TnG Clean & Jerks

Build JUST past your working weight by the 3rd part of this strength portion and then come down for the workout.

Barbell Conditioning

12 minute AMRAP

6 TnG Power Clean & Jerks (135/95) (95/65) (75/55)

9 Burpees over the Barbell

12 T2B/Leg Raises/Knee Tucks

Core Accessory Work

4 Sets

15 V-Snaps

60 second elbow Plank

782 Fundamentals - 11

Skill Development

DB Snatch

WBS

We will learn these two new skills skills here and incorporate them into the workout.

Strength

3 Sets

6 DB Snatch

6 WBS

Once we learn these movements we’ll take 3 rounds to practice the skills before diving into the workout!

Conditioning

15 minute AMRAP

15/12cal Row

10 DB Snatch

15 WBS

10 Burpees

This should be the toughest workout so far on your lungs. Come in and put your head down and get to work.

782 Athletics Intro - 12

Comp Class - 12 (CF782)

Olympic Lifting Technique

EMOM x 3 Rounds

Muscle Snatch + Hang Power Snatch + BntN Push Press +OHS (Barbell)

E2MOM x 3 RoundGyhs

Power Snatch + Hang Snatch + Snatch Balance + OHS (build in weight)

10 minutes to build to a heavy Snatch

If you aren’t there today go to work on snatch complex to work technique.

Team Gymnastics

3 Rounds (16 minutes)

2 minutes on -4 minutes off

75’/50’Handstand Walk

ME Ring MU’s

Athlete A goes for 90 seconds and then athlete B and then athlete C

Special Olympics Class - 2 (CF782)

- Team 782

Good evening.

Hope you are all ready for the first real weekend of the New Year! (Last weekend was still pretty much 2019!)

Get out and get into the gym if you can.

Big news for every single member as well.

We have started up our SugarWOD account. For those of you who do not know what SugarWOD is, it is an app and website where you can track your workouts and track your scores and progress. It is free for you all to use so download the app and get to work tracking your lifts, scores, workout, etc. As we roll this out over the month of January have some patience with us as we work out the kinks to add to your experience here at 782! This is for both 782 Athletics members and CrossFit 782 members.

At CrossFit 782 we have class at 8/10/11 with CrossFit 101 at 9am.

We also have an additional comp class at 12 on Saturday following the 11am class. And at 2pm our Special Olympics athletes come in to do their training until 3pm.

On Sunday we have class as usual at 10am.

At 782 Athletics we have class at 10am and then Fundamentals at 11am and then an intro class at 12.

Also at 782 Athletics we are going to be hosting the Provincial Soccer Teams in for some fitness testing and training Saturday afternoon and all day Sunday.

Athletics - 6/12/430/530

Upper Body Strength & LIfting

Every 90 Seconds on the 90 seconds (5 Rounds) - 15 minutes

0: 5 Bench Press

1:30: 1 Clean + 2 Front Squats

Grab a group of friends and share a couple of bars and bench. Time to get a bit of lifting in here to end the week to build some upper body and lower body strength.

Conditioning

‘Jacked Up’

15 minute AMRAP

Teams of 3 - Split reps as you see fit.

30 Pushups

45 Squat Jumps

90 DU’s/180 SU’s

Movements and reps where you can just go. Stick to your standards for each movement and as you get tired battle through those reps like you can.

- Team 782

Good evening.

Reminder to check the website here and to check Facebook before heading into the gym tomorrow morning. There will be a posted at 530am or earlier in regards to any cancellations. Same goes for the 9am class. There will be a post at 830am or earlier for that class.

Had a great afternoon/evening in at 782 today. Concluded that on storm days people will do anything to get out of the house to get to the gyms so they can justify getting storm chips. Great energy in the gym!

This weekend we are going to be hosting the Soccer PEI Provincial Teams in at 782 Athletics for some fitness training and testing.

CrossFit -430/530

Strength & Conditioning

‘Ring N’ Run’

2 minutes on - 2 minutes off x 5 Rounds

10 Deep Ring Rows

10 MB Slams

ME 25’ Shuttle Runs

We will set up on the rings and get into 10 deep ring rows. Make this challenging, but something you can finish in 30 seconds. From there we will get into your MB Situps and then should have about 50-60 seconds to get into your shuttle runs.

Core Strength

9 min EMOM

0: 15-20 Strict Situps

1: 30 Sec Hollow Hold

2: 45 Sec Plank or Weighted Plank

782 Fundamentals - 630pm

Skill Development

Thrusters

We will take the front squat and push press and mix them together.

Wall Walks/Handstands

We will get you upside down and see how you do on your hands!

WBS

Strength

4 Sets building in Weight

4 Thrusters

2 Wall Walks to best height

After learning these two movements we will get into a bit of strength work.

Conditioning

3 minutes AMRAP - 1 minute Rest x 3 Rounds (12 minutes)

12 WBS

8 Plate G2OH

4 Shuttle Runs (there and back = 1)

- Team 782

Wednesday night classes are cancelled. The Indoor Soccer Complex is shut down for the rest of the day.

Wednesday night classes are cancelled. The Indoor Soccer Complex is shut down for the rest of the day.

Hello!

Reminder that on Wednesday evenings following our 630 class our 730 time slot is programmed for those looking to work on the competitive skills. At 630pm we will get our conditioning workout in for the day and then from 730 until 830 we will work on Olympic Lifting, Gymnastics, and skills to help you compete in the sport of CrossFit. This class is also on Saturdays from 12 to 1 after you attend the 11am class and is open to anyone from 782 to attend that has the desire to compete or just to practice those technical skills.

Talking about comps, we have a group of athletes heading over to the Blizzard Beatdown in Moncton on Saturday and Sunday, January 25/26. This is an individual competition hosted by CrossFit Dieppe and if you are interested in coming over to cheer on your favourite athletes get a group together and get over the bridge!

Athletics - 6/12/430/530

Barbell Cycling Skills

Power Snatch

OHS

We will review these two skills and how to cycle the barbell for the workout. We want you using light weight today so you can move steady through the workout so choose a weight that is appropriate for you to get through the reps fast and efficient!

Barbell Cycling Conditioning

‘Switch Hitter’

25min AMRAP

30cal Row

15 Power Snatch (75/55) (55/35) (45/25)

30 Step Ups

15 OHS (75/55) (55/35) (45/25)

30 Reverse Lunges

Lots of work on how to move through fatigue. Find a pace and keep moving. Some interval work to start the week and then some strength work and now on to something steady.

782 Stars 4 Life - 10am (CF782)

Strength

4 Sets

4 Back Squats

8cal Row

12 Step Ups

Conditioning

10 minute AMRAP

4 Shuttle Wheels

6 Burpees

8 MB Slams

10 Situps

12 Squats

782 Kids - 330pm

Barbell Skills

Deadlifts

Power Cleans

Front Squats

We will work on these two skills in between our conditioning pieces.

Gymnastics

Kipping Pullups

Pullups

Rope Climbs

Conditioning

‘Switch Hitter’

5min AMRAP x 2 - Skill work between each round

100m Row

10 Step Ups

10 Plate G2OH

782 Competitive Class - 730pm

Olympic Lifting

E2MOM x 3

Power Clean + Hang Clean + Front Squat + S2OH

E2MOM x 3

Clean & Jerk - be technically sound before going heavy

Back on the grind to get our lifting capacity and technique back on the go.

Move well before you move heavy and then bring it back down for the next piece.

Gymnastics

2 sets

2 Ring MU’s

25’ Handstand Walk

Gymnastics & Lifting Conditioning

8 Rounds - alternating rounds with your partner

3 TnG Power Cleans

50’ Handstand Walk

7 Ring MU’s

- Team 782

Hello Tuesday!

Hope everyone has been having a great start to their 2020 year.

As you move back into routine have some patience with yourself. If you are making changes to your habits or lifestyle know that you will not always be perfect. You may find days that are difficult and need extra support or days where you need to change things to move towards your long term goals.

Remind your friends they can get into CrossFit 101 by the end of the week at CF782. We have two spots left for this program, which is 730 M/T/Th and Saturday at 9 for this month. After this month 101 members can start attending regular classes.

For 782 Athletics we will have a running fundamentals program for the month at 630 on M/T/Th and Saturday at 11am as those classes are designed for beginners.

Athletics - 430/530

Pure Strength

12 minute EMOM (6 Rounds)

0: 5 Deadlifts

1: 3 Strict Press

We start building a bit more strength into our routines here. This week we will be hitting some low rep workouts to give you a taste of how to build strength .We will do some testing next week to help you have an idea of your 1RM lifts and how to improve upon those.

Build in weight for these two movements as you progress through the 6 rounds.

Share a bar with a partner so you one partner can start on the strict press and the other on the deadlifts.

Grinding Conditioning

12 minute Ascending Ladder

‘Twister’

3,6,9,12

Burpees over DB

DB Hang Power Clean & Jerk (left arm)

DB Hang Power Clean & Jerk (right arm)

You will see lots of little couplets like this programmed with our strength work. Come in, put your head down, and get to work.

782 Adaptive - 11am (CF782)

30 min AMRAP

5 Pullups

10 Shuttle Wheels

15 WBS

20cal Row

Get in and get after it.

782 Kids - 330pm

Skills

Rope Climbs

Handstand Walks - Wheelbarrow Walks

DB Deadlifts

Conditioning

4 minute AMRAP x 2 - Skill work b/w each AMRAP

‘Twister’

3 Burpees over DB

3 DB Hang Power Clean & Jerk (left arm)

3 DB Hang Power Clean & Jerk (right arm)

You will see lots of little couplets like this programmed with our strength work. Come in, put your head down, and get to work.

782 Fundamentals - 630pm

Skill Development

Strict Press - Push Press

We will learn how to transfer the skill of the push up to your pressing overhead with a barbell.

Knee Tucks - Leg Raises

Strength

10 minute EMOM

0: 5 Push Press

1: 5-7 Leg Raises/Knee Tucks

Similar to yesterday, giving you a chance to work on your strength and skills in a structured environment.

Conditioning

10 minute AMRAP

6 Pushups

8 Shuttle Runs

10 V-Snaps

12 Lunges

- Team 782

TGIM.

Thank Goodness It’s Monday.

Back to routine might not be such a bad thing after all.

Reminder that tomorrow night we have our CrossFit 101 program starting up at CrossFit 782. This program will run for 4 weeks on M/T/Th evenings at 730pm and Saturdays at 9am. We only have 2 spots left for this program so if you know anyone interested tell them to get signed up as soon as possible. Once the weekend hits we will be closing down registration.

At 782 Athletics we will be running a fundamentals program that will start tomorrow night, Monday, at 630pm and will run M/T/Th at 630pm and Saturday at 11am. Once people have attended at least 3 of these 4 classes they can start attending our regularly scheduled classes and this time slot will turn into a regular class.

For everyone in our 782 community keep coming in and doing what have been doing all along. I have had a few requests already about goal setting for the new year so going to look at dates over the course of the next few days and set up a Goal Setting Seminar for the middle of January.

As well we are looking at having the SnowDown ThrowDown the first week of February. Stay tuned for details.

CrossFit - 6/12/430/530

Movement Practice & Conditioning

30 minute AMRAP

Rest 3 minutes between each Round

‘Devil’s Details’

60 DU’s/180 SU’s/60 secs practice

30 WBS

24 T2B/Leg Raises

18 Box Jump Overs (30/24”) (24/20”)

12 Single Arm DB Devil’s Presses (50/35) (35/20)

We are looking at a little bit of some longer interval training.

Push the pace right until the end as you have a good amount of recovery before attacking it again. Make sure you take your full 3 minutes of rest so you can push each round with the same intensity.

The single DB Devil’s press is coming up in the Blizzard Beatdown so giving you a bit of a chance to practice this new movement. We will stagger start the workout after getting each of the movements set up so you can move right from start to finish as best you can.

782 PrimeTimers - 10am (CF782)

We are now accepting new members for the 782 PrimeTime class.

If you know anyone 55+ that wants to get involved have them contact us.

Strength & Balance

3 Rounds

10 Step Ups

10 MB Slams

30 sec Balance Hold (try holding DBs in each hand)

30 sec Balance Hold (right leg) - try holding DBs in each hand)

Conditioning

15 minute AMRAP

15cal Row

12 Squats

9 Situps

6 Pushups

3 Burpees

782 Kids - 330pm

Movement Practice & Conditioning

3 Rounds - Rest 5 minutes b/w Rounds - Skill Practice

‘Devil’s Details’

60 seconds skipping

20 WBS

16 Leg Raises

12 Box Jump Overs (30/24”) (24/20”)

8 Single Arm DB Devil’s Presses (50/35) (35/20)

782 Fundamentals - 630pm

Skill Development

Learn to Back Squat

Learn to Pullup/Ring Row

Strength

10 minute EMOM

0: 5 Back Squats

1: 3 Strict Pullups or 6 Jumping Pullups

After learning how to back squat and do your proper pullups we will learn about an EMOM and apply these movements for this type of workout. If you are feeling good with this movement it is a chance to add some weight and if not just move at your own pace.

For the pullups you can use a band or a partner and work your way through these reps.

Conditoning

10 minute AMRAP

‘Beginner’s Luck’

6 Ring Rows

9 Situps

12 Goblet Squats/Squats

15 MB Slams

And then we take the movements learned in the intro class and build upon those skills for the workout.

- Team 782

Sunday Funday.

And we know what that means.

Lots of Cardio. Lots of work.

Come into 782 ready to have a great time and to put in that work.

CrossFit - 10am

Strength & Conditioning

24 minute Partner AMRAP

Alternate Movements with your partner

‘Stay Gold’

8 DB Step Ups (4 per leg)

12 MB Situps

16 Squat Jumps

20 MB Twists

24 Lateral Hops over the DB

Lots of cardio and core here for your weekend.

- Team 782

G’day and Good Evening.

Just a quick reminder of what is starting up this weekend into next week!

For this Saturday we have a free trial class at both 782 Athletics & CrossFit 782 at 12pm.

On Monday at CrossFit 782 we start with our CrossFit 101 program. This will run for 4 weeks on Monday/Tuesday/Thursday at 730pm and then on Saturday mornings at 9am. We will be only accepting 10 athletes for this program so get your friends signed up as soon as possible.

At 782 Athletics we will have a fundamentals program starting on Monday at 630pm and that will run Monday/Tuesday/Thursday at 630pm and then on Saturday at 11am. This will run for the week and then this will become a regular class for the rest of the month. Again we will only be accepting 10 people to this program.

Other than that our schedule is running ahead as we usually do.

Tomorrow we have class at 8/9/10/11 at CrossFit 782 and 10am at 782 Athletics. Starting next week we will be adding a comp class program at 12pm at CrossFit 782. On Sunday we still have class at 10am at CrossFit 782.

We are also having a fitness camp for athletes from 782 and around the Maritimes this weekend. We will be at CrossFit 782 on Saturday afternoon from 2 until 5/6pm and then Sunday from 11am until 2pm. If you are interested in attending send me a message!

Schedules can be found here:

http://www.crossfit782.com/schedule

https://www.782athletics.com/classes

CrossFit - 10

Strength

10 minute EMOM

0: 5-10 Strict HSPU/10 Box HSPU/10 DB Press

1: 10 Gymnastics Perfect Pushups

Let’s get jacked.

Working those gymnastics in the New Year. Pullups on Thursday, Core work on Friday, and now some pushing to kick off the weekend.

Conditioning

Sprint Chipper

‘Wicked Willy’

500m Row/450m Ski/1.2K Bike

40 MB Slams(heavy)/Plate G2OH

30 Burpees

20 HSPU/Box Pushups

100’ Single DB OH Walking Lunge

- Team 782

Good evening.

New Year, New Me.

Fresh Start.

Resolutions.

Be Your Best You 2020

Whatever cliche motivates you this year use it to your advantage.

I am always weary of New Year’s Resolutions because I want them to be more than that. I want them to be lifestyle changes you can maintain over the course of the year. So start small. Start for you. Figure out what you need for success and go out there and get it. Surround yourself with people you will support you through the ups and downs of life and adjust your the means to your end goal as necessary. But stay focused and keep working towards what you not only want, but need to fuel that fire.

If you need any support with these goals reach out to us at 782 and we can sort you out with personal coaching, accessory work, and a plan for what you need to help you be your best you in 2020. We are always here for you, whatever you need.

CrossFit - 6/12/430/530

Reminder that for our teens class we will run a class at 330 and have open gym on Fridays.

Strength

Gymnastics Strength & Skill Capacity

E2MOM x 4 (8 minutes)

25/50’ Handstand Walk or 2/3 Wall Walks or 30 second Handstand Hold/Walk Practice

5-10 Straight Leg T2B/High Leg Raises

Here we have 4 opportunities to work on form and to build strength with your gymnastics capabilities. Take your time to work through these with proper form to build your strength and skills long term.

Should be working for about 60 seconds with 60 seconds to reset between each set of movements. Grab a team of 3 and have you move through waterfall style where one person starts and then second person goes once they finish their handstand walking variation and then the 3rd person from there.

Gymnastics Conditioning

20 minute Partner AMRAP

‘The UnderTaker’

200 DU’s/400 SU’s

40 T2B/Leg Raises/Knee Tucks

60 American KBS

Break up the reps between you and your partner as you see fit.

- Team 782

First big day of 2020!

Hope you are all enjoying the start to your new year.

This weekend we have a free trial class at 782 Athletics and CrossFit 782 at 12pm on Saturday. If you know anyone interested send them through!

Also we are having a Blizzard Beatdown Camp this Saturday and Sunday for anyone competing or interested in competing in the Blizzard Beatdown on January 25/26.

CrossFit - 430/530

Strength

12 min E2MOM (6 Rounds)

5 Back Squats + 3-5 Strict C2B/Pullups/Partner Pullups

After a solid warmup and 5 minutes to get to your starting weight we will dive right into this to get you going in the New Year!

Conditioning

‘Hindsight’

3 Rounds

30 WBS

20 Box Jump Overs

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

After some great strength work we will dive into this spicy little piece.

Get after it.

782 PrimeTimers - 10am (CF782)

Strength

3 Sets

5 Front Squats

10 MB Slams

15 Situps

Conditioning

15 minute Partner AMRAP - alternate movements

10cal Row

10 Squats

10 Situps

10 Pushups

10 Ring Rows

782 Adaptive - 11am (CF782)

30 minute AMRAP

5 Pullups

10 DB Clean & Jerks (5 per arm)

15 Shuttle Wheels

20 WBS

25cal Row

Get going now on it!

- Team 782

782 Levee Day!

We will be hosting the 782 Family at 10am for our 1st Annual 782 Levee Workout and then a social afterwards from 11 until 1.

The workout will help us ring in 2020.

2020 Conditioning

Taking Inspiration from the 2019 SnowDown ThrowDown Volume 3.0

Teams of 4

20min 20sec AMRAP

Buy In

2020m Row (505m each)

2 Rounds

20 Synchro Plate G2OH

20 Synchro Plate Squats

AMRAP with Remaining Time

ME Burpees on to Plate (alternating)

- Team 782

Due to Turf Maintenance tomorrow class will be at CrossFit 782 on North River Road as follows:
Class at 11am
Gym open from 10-1

‘10/10’

Alternate Rounds with a partner on each AMRAP.

10 min Partner AMRAP

10 DB Snatch (alt.)
10 Jumping Lunges

10min Partner AMRAP

10 DB Clean & Jerks (5 per arm)
10 Squat Jumps

10min Partner AMRAP

10 DB Thrusters (5 per arm)
10 Burpees over the DB

#team782
#attitudegratitudefortitude

Reminder that we have our usual classes on for Monday at both spots.

Change Alert: Due to turf maintenance at the Indoor Soccer Complex tomorrow, the 11:00 am class tomorrow will be at CrossFit 782.

Athletics - 6/12/430/530

Pressing & Pulling Strength

8 minute E2MOM (4 Rounds)

5-7 Strict HSPU

3-5 Deadlifts

Take these rounds to get warmed up and move some weight on the barbell.

Conditioning

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

10 HSPU/Box Pushups/Pushups

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

ME Burpees over the Bar

782 PrimeTimers - 10am

Strength

3 Sets

10 Deadlifts (1 KB)

10 Situps

10 Step Ups

Conditioning

15 minute Partner AMRAP - alternate movements

10 cal Row

5 Pushups

10 Squats

5 Ring Rows

10 MB Slams

- Team 782

Sunday Funday!

CrossFit - 10am

Strength & Conditioning

Partner Chipper - Split Reps as Needed

‘Long Week’

2000/1800m Row

150 Plate G2OH

100 WBS

50 Burpee Box Jump Overs

- Team 782

Hello all!

Saturday classes on as usual!

CrossFit - 10

Strength

8 minute E2MOM (4 Rounds)

3-5 Strict Pullups

3-5 TnG Power Snatch (build in weight)

Conditioning

20 minute AMRAP

10 Power Snatch (135/95) (95/65) (75/55)

15 Pullups/C2B/Ring Rows

20 Situps

25 Air Squats

30 Lateral Hops over the BarBell

- Team 782

Hello All!

Schedule over the next week!

December 27th-30th - Regular Schedule

December 31st - 11am Class at 782 Athletics

January 1st - Levee Class at 10am at CF782

There will be no teens class at 330pm on Friday!

Athletics - 6/12/430/530

Strength

4 minutes to hit 3 sets with BB or light weight

Power Clean + Hang Clean + 2 S2OH

8 minutes to build to a moderately heavy Power Clean & Jerk

Conditioning

With a Partner - Split Reps as Needed

100/80cal Row

60 Power Clean & Jerks (135/95) (95/65) (75/55)

100 Burpees

20 minute Time Cap

- Team 782