Wednesday, December 19, 2018

Can you believe it has been 2 years since we moved into this wonderful spot!

Now it is time to celebrate those 2 years (of the many more to come) with a repeat workout that we completed in 2016 and 2017.

Just a reminder for people to start paying their $10 fee for the ice time this Saturday. I plan on being there around 845 to get us in the dressing room and you can all start showing up around 9 in case we can get on early. Afterwards there are no plans set in stone yet, but I assume a few people will be heading out to enjoy the holiday season.

Continue to get your friends involved in LiveFit and CrossFit 101 for the new year! Programs start January 7th and will last for 8 weeks!


Power Clean & Jerk

Build here with this movement for the first 10 minutes. Build in weight past what you plan on doing in the workout and then come on back down for the workout.

C2B/Pullup Progressions

As you warm up for the pullups in the workout and hit a few lifts with the barbell try 3 sets of one of the following complexes.

  • 3 Strict C2B + 6 Strict Pullups

  • 5 Strict Pullups

  • 5 Strict Banded/Partner Pullups/Jumping Pullups


70 DU’s/140 SU’s/90secs DU practice

and then

5 Rounds

  • 7 C2B/Pullups/Ring Rows

  • 8 Burpees over the Bar

  • 2 Clean & Jerks (205/135lbs) (165/110lbs) (95/65lbs)

and then

70 DU’s/140 SU’s/90secs DU practice

14min Time Cap

If you have done this before you know how it feels. Get after it.

Competitive Class - 630pm

Dec 19, 2018

WOD 1:  Class WOD

Strength: Cleans  E2MOM 20

·         Clean x3

WOD 2:  AMRAP 3min x 3 Rounds

·         8 Shuttle Runs

·         16 Front Squats (135/95lbs)

·         24 WBS

·         ME DU’s

Rest 3mins

- Team 782

- Team 782

Tuesday, December 18, 2018

G’day there Tuesday.

Check here and check on Facebook for updates with regards to any classes being cancelled because of the weather. We’ll try to be open as much as we can as long as we can get in here.

As well check out our links to our new January programs, LiveFit and CrossFit 101.

Tell your friends to get signed up and get ready to get their 2019 off to a great start!

As well we’ll have a new barbell program available for our current members. Details to follow later this week.



We are going to take 10 minutes to work on this movement and give you a chance to build up in weight before getting into the workout. For those of you who have been training for a while we want you to hit 3 heavy sets of 5 during these 10 minutes. For those of you who are new we want you working on technique, flat back and knees pulled back to engage those hamstrings.



  • Deadlifts (225/155) (185/125lbs) (135/95lbs)

  • Box Jump Overs (high)

  • HSPU/Box Pushups/Pushups

12min Time Cap

Get after it here.

Choose a weight you can move well. For the handstand pushups we want you to choose a progression that is challenging, but you can do for multiple reps in your first few sets.

Olympic Lifting - 630pm

1. Warm up: 5 sets of power clean + clean + hang clean + 2x jerks

2. OTM 15: 2x power clean + jerk @ 70%+

3. OTM 15: Clean pull + clean + 3x FS @ 70%+

4. Floating clean pull from 2.5lb plates: 3*5 @ 80ish%

(first rep from ground, remaining reps come close to the ground but do not touch)

Come on in for some technical work!

- Team 782

Monday, December 17, 2018

Hope you all had a wonderful weekend!

Time to get back into the swing of things with our training.

We have a bit of interval training here again for you all!



We will take a look at this movement here and get you to work on it for the workout. Not going to be a crazy load here so we will work on technique and efficiency for everyone.

T2B Progressions


2mins on - 2mins off x 6 rounds

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

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

  • ME Bar Facing Burpees

Get in and get after it here. Choose a number for your toes to bar that is going to be challenging, but can be done unbroken for the first few rounds. Same for the squats.

- Team 782

Saturday, December 15, 2018

Big party tomorrow night at Marc’s Lounge for EMOS becoming a Canadian citizen.

Come one, come all. Except you Jay. It’s ok if you do not come.

Before that though get yourself into the gym for some great training!


12min EMOM

  • 0: 30sec Handstand Hold (wall or freestanding)

  • 1: 30secs Burpees

  • 2: 30secs Active Hang

  • 3: 30secs Skipping

This is a little warm up EMOM to get you set up for the workout. Try a little shoulder stability with your handstand work and then a little grip strength. Use those 30 seconds of burpees to move and get ready for the workout. This should tax you before the workout.


10min AMRAP

  • 50 DU’s/100 SU’s/60secs DU practice

  • 10 HSPU/Box Pushups/Pushups

  • 10 Burpee Box Jump Overs

  • 10 C2B/Pullups/Ring Rows

After a solid little EMOM to get you set up we want you to hit this workout with some intensity. Choose your own style for each movement and scale the numbers as you need be for your fitness. We will probably hit this in two heats to get you to amp up your partner.

Competitive Class - Dec 15, 2018 - 2pm


·         70 DU’s/140 SU’s

·         7 Strict HSPU

·         7 Box Facing Burpees

·         7 Strict Pullups

Random Fitness Testing:  30-40mins

·         ME High Jump

·         ME HS Hold (Freestand and/or Wall)

·         ME 30 Sec AB

·         ME Bench Press (185/125)(135/95)(95/65)

*Will split into groups and give everyone time at each station

WOD 2:  DT – 5 Rounds for Time (155/105 RX)

·         12 Deadlift

·         9 Hang Power Clean

·         6 S2OH

- Team 782

Friday, December 14, 2018

Friday here we come baby!

Keep yourself working into the weekend to give yourself some stress relief leading up to the holidays.

You are all doing so well when many people slide in over the holidays you are finding time to be healthy so when the new year hits it is just another day and a chance for you to work on the little things because you have the basics mastered.



We take a look at the forever improving snatch. Don’t be scared of this movement. Embrace it. Accept that you will never be happy with how it feels or how you feel it looks. Just take your cues, put in the work, and give it your best when you are in here.

To warm up we’ll hit ONLY ONE of the following complexes within 7 minutes for 3 sets. Really light weight.

  1. Snatch + Hang Snatch + Snatch Balance

  2. Power Snatch + Hang Snatch + OHS

  3. 2 Hang Snatch + Best attempt at OHS


With a partner:

5mins at each station:

  • Alt. 10/8cals on the rower/bike/ski/burpee

  • Alt. 10 WBS

  • Alt. 6 Shuttle Runs

And then

15mins to build to a heavy Snatch

After warming up with that complex we’ll dive right into this piece of cardio followed by some heavy lifting!

- Team 782

Thursday, December 13, 2018

Hello there Thursday!

Hope you are all having a wonderful day and staying safe with that weather out there.

As well hope all the Christmas planning is getting there without too much stress!


T2B Progressions

We will walk you through this bit of core work here to get you moving up on the bar. Think quality of movement for the most part here during the workout, but for the warm up work outside your comfort zone.


30min AMRAP

  • 10cal Row

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

  • 10 Shuttle Runs (25’)

  • 30 Situps

  • 10 Burpees

  • 60sec Plank

Some solid core and conditioning here. Something to keep you moving and sweating. We can start people at different places to get you all moving at the same time.

- Team 782

Tuesday, December 11, 2018

Hello all!

Time to get in and get after it tomorrow.

Here is a tentative schedule for our December festivities!

  • December 22 - Pick up hockey at 930pm @ Cari Complex - $10/person

  • December 24 - Group Class @ 9am; Open gym until 11

  • December 25 - Closed

  • December 26 - Group Class @ 2pm; Open gym until 4

  • December 28 - Regular Classes - 12 Days of Christmas

  • December 29 - Grace (times to be determined); Christmas Party

  • December 31 - Group Class @ 9am; Open gym until 11

  • January 1 - Closed

We will continue to keep you posted on these hours and classes, but we will have a reduced schedule to give our coaches some time to relax and rest with their families. This may mean larger group classes on certain days with some open gym.


Power Cleans

We will hit a few reps here to work on that hip extension. We want you to keep that bar tight to the body and move efficiently. The transition under the bar is also super important here so we want to see those elbows snap forward.


We will look at the different progressions here and help you set up for the workout for what is best for you.



  • HSPU/Box Pushups/Pushups (decrease the difficulty of your progression each round)


  • Power Cleans (increase the weight for these power cleans each round)

12min Time Cap

For example my workout would look like this

  • 9 HSPU (45lb and 25lb plates under each hand, head to the floor)

  • 12 Power Cleans (185lbs)

  • 15 HSPU (45lb plates under each hand, head to the floor)

  • 9 Power Cleans (205lbs)

  • 21 HSPU (hands on the floor, head to the floor)

  • 6 Power Cleans (225lbs)

Someone else may do 9 HSPU/15 Box Pushups/21 Pushups and then 12-9-6 of power cleans at 65/75/85. Do what works for you.

Each set of handstand pushups should be done in 2 to 3 sets and then the cleans should be done as heavy singles with a good amount of rest between your reps as you get heavier and heavier each round.

You’ll have lots of time to warm up to figure out what is good for you and we’ll most likely run this in two heats.

Olympic Lifting - 630pm

1. Warm up: 5 sets of snatch + OHS + high hang snatch + OHS + hang snatch + 3 OHS

2. OTM 15: 2x snatch pull + snatch @ 70%+

3. OTM 15: 3 pos snatch (snatch from high hang, snatch from just above knee, snatch from floor) + OHS @ 60%+

4. Snatch pull: 3*3 @ 95%

- Team 782