Friday, January 18, 2019

Good evening ladies and gentlemen.

Time to get in and enjoy this Friday workout. Find a friend Friday for sure and find a time to get in and get after it.

For all those members in our new programs we hope you are enjoying it and find some time to get in here this weekend too!

CrossFit - 6/12/430/530


10mins to build to a heavy:

  • Clean + Hang Clean

Your hang clean should be your limiting factor here. Make rep number 1 smooth and then from there get under that bar fast.

Build up to your handstand pushup progressions for the workout.


With a partner (so that you go for 6 minutes and then your partner goes for 6 minutes)

6min Ascending Ladder


  • Strict HSPU/Box Pushups/Pushups

  • Cleans (245/175lbs) (185/125lbs) (155/105lbs) (96/65lbs)

Rest 6 minutes

6min Ascending Ladder


  • HSPU/Pushups

  • Cleans (185/125lbs) (135/95lbs) (95/65lbs) (65/45lbs)

Two completely separate workouts here. Partner A hits some heavy, strict work for 6 minutes and then rests for 6 minutes before hitting something a little faster. Lighter loads and something easier for your movement.

LiveFit - 9am

Core + Cardio

60secs on (core) - 60secs (cardio) - 60secs (rest) x 2 rounds

  • Plank - Row

  • L-Sit (from floor) - Shuttle Run

  • Side Plank (30 each side) - Step Up

Some core work right into some cardio work here after a solid warmup.

Legs + Arms

20secs (arms) - 20 secs (legs) - 20 secs (rest) x 3 rounds

  • Pushups - Squats

  • Ring Row - Lunge

  • DB Push Press - KB Deadlift

We’ll learn a couple of new skills here and then get right into it.

- Team 782

Thursday, January 17, 2019

Come one, come all to get in some training.

We have realized there have been some parking issues at the 330/430/530 classes.

We ask the parents picking up the kids from the 330 class to pull up beside the Home Depot service road and your teens can walk up there to meet you. A two minute walk to cool down after the workout will be good for them, I promise. For the 430/530 classes Mike and I and some other coaches will be moving our vehicles out of the parking lock so this will clear up 4+ more spaces during this busy time. If you still find it too packed you can park over the in the Benevolent Irish Society parking lot and walk over. We ask those parking in our lot to still park the right way leaving enough space for us to fill our parking lot! Thank you!

CrossFit - 6am/12/330/430/530/630


Tabata - 20secs on - 10secs off x 8 rounds (4mins) at each movement

  • Burpee Bar MU’s/Pullups or Ring Rows

  • Box Jump Overs

  • Situps

After a warmup to get your shoulders and movement ready we’ll dive right into this fun little piece of skill/core/cardio work before getting ready for the workout.


4 Rounds

15min Hard Time Cap

  • 6 Bar MU’s/9 C2B or Pullups or Ring Rows

  • 12 Burpee Box Jump Overs

Rest 2 minutes b/w rounds

The 15 minute hard time cap is there to make sure you go hard and scale appropriately for all the movements.

LiveFit - 9am


30 secs on - 30secs off x 4 rounds

  • Squat Thrusts

  • Mountain Climbers

  • Bike for Cals

  • Renegade Rows

  • MB Thruster


20secs on - 10secs rest x 6 Rounds

  • Hang from Bar

  • Left Foot Balance

  • Right Foot Balance

  • Plank

Some work on the core and balance here.



  • 2min Row

  • 2min Shuttle Wheels

  • 2min Shoulder Mobility


  • Box Dips x 6reps x 4 Sets

  • WBS x 10reps x 4 sets


15min AMRAP

  • 10 Shuttle Wheels

  • 10cal Row

  • 10 Ball Slams

  • 10 DB C & J (5 per arm)

CrossFit 101 - 730pm

Strength & Skill

10min EMOM

  • 0: 2-3 Wall Walks

  • 1: 3-5 Strict Pullups

Work hard here on some gymnastics skills.

Dumbbell Snatch

We’ll work on alternating the dumbbell and moving the weight with your legs and keeping that back flat.

15min AMRAP

  • 10 Shuttle Runs

  • 10 Pushups

  • 10 Ring Rows

  • 10 DB Snatch

Do CrossFit they said. They said it would be fun.

- Team 782

Wednesday, January 16, 2019

Good evening.

I can’t say it enough.

Fall in love with the process of doing something and the results will follow.

The process means growing through the challenges life (and CrossFit) throw at you. It means accepting these challenges as part of CrossFit (and life) and moving forward one step at a time instead of stepping back or trying to step around these challenges. It means so many things, it means being open to learning, being aware of who you are, being willing to accept feedback and objectively analyze this feedback. If you have any other ideas on what ‘the process’ means please let me know. It could mean so many different things to so many different people. Just my little rant for the day.

CrossFit - 6/12/330/430/530


E2MOM x 6 Rounds

  • 2 Push Jerks

You can build in weight prior to this structured piece of work and then build in weight as you need to during this workout as we get set up for the workout.

T2B Progressions

We’ll also help you build out of your comfort zone here with this movement.


Open Workout 13.4

7min Ascending Ladder


  • Clean & Jerks (135/95lbs) (95/65lbs) (75/55lbs)

  • T2B/Leg Raises/Knee Tucks

Get in and get after it. This should be an exciting test for people who had the chance to do it back in 2013!

Competitive Class - 630pm

WOD 1: 13.4

OLY:  E2MOM - 8 Rounds

2 Push Jerk

WOD 2: 5 Rnds, rest 1 min between

20 WBS

40’ HS Walk/20 Shoulder Touches

60 DU’s

- Team 782

Tuesday, January 15, 2019

Hello all!

Tuesday is here and it is time to get in for some CrossFit!

The Olympic Lifting Club will be starting Saturday, January 25th at 9am and will run for 8 weeks on Saturdays at 9am and Tuesdays at 630pm. There will be a mock competition on the final Saturday. We will only be accepting 10 people for this program and for the 8 weeks it will be $125. You must have at least 3 months of CrossFit or Olympic Lifting experience. To get signed up please talk to Kyle, Mike, or Brett and you will get yourself registered on Onramp.

Hope everyone’s New Year’s resolutions/lifestyle changes are going well. If you need anything from us please let us know and we’ll do our best to help.

CrossFit - 6/12/330(teens)/430/530/630(open gym)


E3MOM - with a team of 3 - 5 rounds (15mins)

  • 40sec ME Row/Bike/Ski

This part of the workout is going to test all out power. Think of this as a 200-300m run. Not a full sprint, but pretty freakin’ close. You have over 2 minutes to recover so go hard.


Team of 3 - 18 min AMRAP

  • 60cal Bike/Ski/Row

  • 60 MB Situps

  • 60 Burpees

  • 60 DB Snatch

Some time to test out some sprinting here as well. Go hard as you will have lots of time to rest as the workout moves along.

LiveFit - 9am


40secs on - 20secs off x 5 rounds

  • DB Snatch

  • MB Slam

  • KB Goblet Squat

  • Shuttle Run

Some solid work here. A chance to work on a few new skills and test out your running!


4 Rounds

  • 60sec Plank

  • 30sec Side Plank

  • 30sec Side Plank

  • 60sec Rest

Continue working that core!

CrossFit 101 - 730pm


12min EMOM

  • 0: 3 Overhead Squats

  • 1: 40sec Skipping Practice

  • 2: 40sec Plank

Some time to work a few new skills here. From the rack we’ll learn how to get the bar overhead and get your working on some overhead squats. As well we’ll give you a rope for the first time to practice your skipping!


3min on - 3min off x 3 rounds

  • 30 SU’s/30secs skipping practice/15 DU’s

  • 15 Situps

  • 15 Air Squats

After some skill work we will get after some hard work!

- Team 782

Monday, January 14, 2019

Hello all!

Hope you are having a fantastic weekend and you are ready to kick off the week.

Great couple of days in here at the gym and even better start to our new programs this new year. CrossFit 101 is closed now, but we still have room in our LiveFit program if you know anyone who wants to sign up!

No other real big news for you, but just keep coming in and doing what you do. Stay positive and focused and aware of how you approach your day with every moment you are given.

Just a heads up, we had one of our members find someone in their car when they went out to the parking lot and had taken a flash drive and usb charger and took off when they approached the vehicle. Make sure you lock your cars/vehicles when you come into the gym. This happened Sunday morning.

CrossFit 6/12/330/430/530/630


14min E2MOM - 7 Rounds

  • 3 Front Squats

Get in and get after it. With the amount of rest you get between sets go heavy for yourself.


3mins on - 3mins off x 3 rounds

  • 10 Front Squats (95/65lbs) (75/55lbs) (55/35lbs)

  • 10 Reverse Stationary Lunges

  • 10 Squat Jumps

Strip your bar down and get set up to burn those legs.

LIveFit - 9am


2mins on - 1min off x 2 rounds

  • Row

  • Bike

  • Ski

We go a little longer here to build up some aerobic capacity.

Core & Strength

30sec on - 15sec off x 2 rounds

  • Hollow Hold

  • Pushups

  • Squats

  • Plank

  • Situps

  • Lunges

Now get some bodyweight exercises.

CrossFit 101 - 730pm


10min EMOM

  • 0: 3 Push Press

  • 1: 30sec Hollow Hold

This week we’ll build on the strict press we learned last week and add some power to this movement. We will also introduce you to an EMOM style workout with some work on our core.


We’ll also introduce you to lunges in a workout.


12min AMRAP

  • 6 Push Press

  • 12 MB Situps

  • 6 Burpee over the Bar

  • 12 Stationary Lunges

Something a little longer here for you. Work at a steady pace.

- Team 782

Saturday, January 12, 2019

Good Friday!

Hope you all had a wonderful end to your week and are ready to tackle the weekend.

Still a few spots left in LiveFit if you have anyone interested in attending those 9am classes. If you also want to give it a try come drop by!

Here is what we have on the go tomorrow:

  • 8/10/11am - Regular Class

  • 9am - Teens

  • 12 - CrossFit 101

  • 1 - Special Olympics Class

  • 2 - Competitive Class

Strength & Conditioning

Buy In: 1000m/800m Row or 900/700m Ski or 2500/2000m Bike

3 Rounds

  • 20 Pushups

  • 20 Wall Ball Shots

  • 20 DB Snatch (alt.)

Get in that rower/ski/bike to get warmed up and set up for the workout.

From there hit your 3 rounds at a solid pace and grind it out.


3 Rounds

  • 20 Strict Situps

  • 20 Russian Twists

  • 20sec L-Sit

After the workout get into some solid work for those abs!

CrossFit 101 - 12


Back Squats - 10 minutes

3reps for 4sets

We’ll get the back squat out and get you moving through this important movement.

Take 10 minutes to hit 3 reps for 4 sets and you can build in weight. We’ll also talk about spotting for this movement.


Box Jump Over

We’ll also get you on a box and get you attempt this movement to work on some power that will help us once we get into our Olympic Lifting.


2mins on - 2mins off x 4 rounds

  • 5 Back Squats

  • 10 Box Jump Overs

  • ME cal Row

A lot of lower body work here for you. The first two movements should take you about a minute and then you have a minute to really test yourself on the rower.

Competitive Class - 2pm

WOD 1:  Class WOD

Strength:  Back Squat

Warm up - 10 mins Then:

E3MOM x5 Rounds - 5 Back Squats

WOD 2:  Teams of 3 - 25 min cap

9 Rope Climbs

18 Strict HSPU

27 Box Jump Overs 40/30”

36 Bar MU

27 Box Jump Overs 40/30”

18 Strict HSPU

9 Rope Climbs

Core Work (class)

- Team 782

Friday, January 11, 2019

Good evening.

Hope you are enjoying your day and ready for another one tomorrow.

Get signed up online here:

Also if you have any friends interested get them into our LIveFit or CrossFit 101 programs. This weekend is their last chance to get registered!

CrossFit - 6am/12pm/430/530



We’ll take 12 minutes to build to a heavy single.

After a solid warmup and some complex work we’ll get you to get a barbell and get it moving fast.

Take your time with this and make sure your form is on point

T2B Progressions

We’ll also practice for our T2Bs. Take some time here to work out of your comfort zone. Try this out:

  • Straight Leg T2B x 10reps x 2 sets

  • High as possible Leg Raise x 5-7reps x 2sets

These are two options to bring you out of your comfort zone before the workout.


With a partner - Split as needed - 20min Time Cap

  • 200 DU’s/400 SU’s/3mins DU practice

  • 60 T2B/Leg Raises/Knee Tucks/MB Situps

  • 50 Burpees

  • 40 MB Slams

  • 30 Snatches (185/125lbs) (135/95lbs) (95/65lbs)

Chip away at it getting yourself ready for the snatches at the end under fatigue.

LiveFit - 9am


40secs on - 20secs off x 3 rounds

  • Row

  • Jump Jack

  • Mountain Climber

  • Shuttle Run

Alternate through these 4 stations for 3 rounds. No rest between each round. 12 minutes of total work.


20secs on - 40secs off x 3 rounds

  • KB Deadlift

  • Hollow Hold

  • Superman Hold

  • Hang Knee Raise

Now we work through these movements to improve our core strength through our lower back and abs. 12 minutes total work.

Teens - 330

Open Gym

- Team 782

Thursday, January 10, 2019

Good evening.

Hope you are all well and are ready to get in for some serious training with the storm hopefully in our rearview mirror.

We are planning our SnowDown Throwdown and potentially looking at the first weekend of February on a Saturday afternoon .Teams/Style to be decided by the end of the week.

Also a teaser out there for MayDay Mania 4.0. Going to be on the May long weekend and looking to be a two day event. Woooooo!

CrossFit - 6am/12/330(teens)/430/530/630


Strict Press - 4sets for 8reps

Here we go a little lighter, about 70%, for those doing CrossFit for a while, but we go for a few more reps. If you are still new to this movement just work on building in weight and technique on this movement.

We will give you about 12 minutes to hit these 4 sets.

Power Cleans

Take your bar and work up to the weight you will be using in the workout after you finish your strict press.


4 Rounds for time

  • 18 Jumping Lunges

  • 12 HSPU/Box Pushups/Pushups/DB Strict Press

  • 6 Power Cleans (185/125lbs) (135/95lbs) (95/65lbs)

14min Time Cap

We will most likely stagger start this workout with a partner to share a bar and space on the wall. Nothing super overlapping here so you can push the pace.

LiveFit - 9am


30secs on - 15secs off x 6 rounds

  • DB Strict Press

  • Step Up

  • Renegade Row

  • MB Squat

  • Pushup

Some lower body work here mixed with some upper body strength work. Get after it.


  • 30sec Plank

  • 30sec Side Plank

  • 30sec Side Plank

  • 30sec Bridge

  • 30sec Rest

4 Rounds

Build that core all around.

CrossFit 101 - 730pm


Deadlift - 5reps - 4sets

We’ll review the deadlift for a lot of of you and build in weight for these 4sets.

Take about 10 minutes to build in weight here as you work on your technique and focus on using your legs to move the barbell.


Wall Walk

We’ll take about 8 minutes here to introduce the wall walk.

I want everyone to try and take 4-5 attempts working on keeping a rigid midline and trying to get their nose as close to the wall as possible.


Yep, we’ll learn them.


12min AMRAP

  • 2 Wall Walks

  • 4 Deadlifts

  • 6 Burpees

Rest 30secs between rounds

Here we introduce you to some interval training. Push your pace a little each round so you can earn that recovery before you get into the next round.

- Team 782