Wednesday, August 15, 2018

Halfway through August. Who would have thought it!

Now time for a bit of fun outside tomorrow. We'll be moving some odd objects and just having a bit of fun in (hopefully) the sun. 

We'll be updating on the beach here shortly. Right now it looks like rain, we just don't know exactly how much and when!

We have a full team for MotionBall for September 8th, but you can always help out by donating. We'll be posting a link here shortly for where you can donate. 

Strength & Conditioning

30-40 minutes to Move & Accumulate:

  • 1K Run (scale distance to fit your fitness)
  • 200m Sled Push (8x length of building)
  • 200m Sled Pull (8x length of building)
  • 200m D-Ball Carry (8x length of building)
  • 200m Farmers' Carry (8x length of building)
  • 100 Burpees (scale # to fit your fitness)

Get outside and have some fun. After a quick warmup and review of the movements we'll let you get moving. 

- Team 782

Tuesday, August 14, 2018


Tuesday coming at you here. And can you believe it's 3 weeks until Labour Day weekend. And we all know what that means... back to school!

Could you be more excited for that!!

Stay tuned for any further announcements for the schedule come September. No drastic changes, but a few of our specialty classes will be moved around. 


Handstand Work

We will work for 10 minutes on handstand progressions.. For some people it means working on wall walks and positioning and for others it means pushing the envelope a bit with your movement patterns. The primary goal will be to get you into the correct position and then push the envelope with your movement after that. 

T2B Progressions


  • 25 T2B/Leg Raises/Knee Tucks
  • 50' Handstand Walk/4 Wall Walks
  • 400m Run
  • 20 T2B/Leg Raises/Knee Tucks
  • 50' Handstand Walk/4 Wall Walks
  • 400m Run
  • 15 T2B/Leg Raises/Knee Tucks
  • 50' Handstand Walk/4 Wall Walks
  • 400m Run

18min Time Cap

Lots of work upside down. We will stagger the start in 3 groups if necessary to make sure people have room to work their handstand walking and T2B. I'll be going over the progressions for what you need to show me or the coaches when making choices for what you should be working on with your movement. 

- Team 782

Monday, August 13, 2018


Hope you are all well and fully enjoyed your weekend. 

Now on to a bit more work this week and then looking at a beach WOD again this Saturday, same schedule as the weekends before at the beach at the moment. 

Keep on grinding in the gym during this beautiful summer we are having and then come September we'll be in a strength cycle to kick off the fall. 


Back Squat x 3reps x 5sets

Hit a bit of volume here on your strength. We'll start the clock for 20 minutes and you have the first 5 minutes to get your warm up sets in and then the next 15 minutes to hit 5 good work sets. That means for the first couple of sets, hit a set every 90secs to 2 minutes and then during set 4/5 you want to wait a good 3 minutes between sets. Really focus on that technique and movement with some weight on your back. 


  • 60 WBS 
  • 40 DB Front Rack Lunge Steps
  • 20 Burpee Box Jump Overs

This is a sprint. Try to go as close to as unbroken as possible on the wall ball shots as possible. Grab your dumbbells and start moving your feet and then stay focused through the burpee box jump overs. We can run this as a stagger start or heats. Balls at the wall, lunges where the soft and hard mats meet and then boxes set up in the middle of the floor. 

- Team 782

Saturday, August 11, 2018

Get at me Saturday.

Bit of work today on a few different things. 

Some more work to do tomorrow. Take those skills you learn and use in CrossFit and apply them to your everyday life. Be mentally prepared for anything. Be patient. Be humble. 


Grit - The true separator. 

Put the work in day after day. You will come out better on the other side. 


  • 1 mile Row (1600m)
  • 200 DU's/600 SU's/4mins DU practice
  • 1 mile Run


Scale the numbers as you see fit. 

Optional - to be done after or before class

15 minutes to build to a heavy:

  • Hang Clean + Clean + Jerk

5sets x 5reps

  • Strict Pullups

Do this if you are capable of doing it yourself after or before class. 

- Team 782


Friday, August 10. 2018

Friday! Wooooooooooo

Time to get out and enjoy the weekend. 

Going to crush out another workout first before we get into those days off. 

Some much needed rain today and now back to the ol' sunshine tomorrow. 

Strength & Conditioning

7min Partner AMRAP x 3 - alternate movements


  • ME T2B/14 Leg Raises or Knee Tucks
  • 50' DB OH Walking Lunge


  • 10 Deadlifts (225/155) (185/125) (135/95)
  • 10 LateralBurpees over the Bar


  • 100m Shuttle Run

Partner B Holds something heavy (plates, D-Ball, kettlebells, sandbag, etc.)

We will stagger the start on this so 4-5 groups start on AMRAP 1 and then 7 minutes later another 4-5 groups start on AMRAP 1 when group one moves to AMRAP 2. This is so the workout is done in this specific order. 

- Team 782

Thursday, August 9, 2018


Busy evening here at the gym.

Can't wait to see you tomorrow!


Pullup Progressions

C2B/Pullups/Ring Rows

We'll take 10 minutes to run you through some safe progressions, scap pullups to partner assisted pullups to regular pullups to kipping/butterfly pullups. 


15min AMRAP

  • 15 C2B/Pullups/Ring Rows
  • 300m Run
  • 45 Situps

Come in and work out. That is all for tonight. 

- Team 782

Wednesday, August 8, 2018


Hope you are all doing well and ready to hit the middle of the week running. 

Remember that we have watering hole on Wednesday at Beer Garden. Be there after 8pm. If you are coming to comp class we will have a group dropping by from there!


Front Squats - 5x5

We will take 20 minutes to hit a five by five front squat. Warm up light and then from there add a bit of weight each set. Focus on your positioning and movement patterns first and foremost. 



  • DB Front Squats
  • Burpees 

8min Time Cap

Straight forward work here. Grab a set of dumbbells and hit a few reps before getting down on the floor and moving efficiently on your burpees. 

- Team 782

Tuesday, August 7, 2018

Tuesday. Come in and get after it. 

Hope you are all doing well so far this week and are excited about another little training session. 



We will work on your snatch technique for a good portion of the class after a solid warmup getting your hips and shoulders ready to move. 


14min EMOM

  • 0: 2 Snatch
  • 1: 30sec Hollow Hold

After giving you some time to warmup the snatch and hit a few reps to get ready we will get right into this EMOM. You want to start light and build up in weight as you progress through the workout. Add weight every second or third round if you feel comfortable with your movement. 

After the EMOM you will complete the following piece of work. 

400m Run x 3 - rest 3 minutes b/w bouts. 

- Team 782


Monday, August 6, 2018

G'day ladies & gentlemen. 

Hope you all had a wonderful weekend. Beach workout was fantastic on Saturday. 

We are also looking for a few activities for the end of the summer and into the fall, like a golf tournament, a similar end of the summer party to last year, and a few more outdoor workouts. 


Kipping HSPU

We are going to work on some strength work here and then work a bit on your skill development with the kipping handstand pushup. For those still working on kicking up on the wall, work on the floor from a lunge position kicking up. And if you still building strength, work your pushups from the box. 


We will work on your skipping technique, breathing, and efficiency. 


20min Ascending Ladder


  • HSPU/Box Pushups/Pushups/DB Strict Press

200m Run/50 DU's or 150 SU's or 1min DU practice after each set. 

Start off with a set of handstand pushups and then get out on a run and crush out some skipping. The first few sets you can push the pace a little bit and then as you get into the middle of the workout pace yourself out so you can hit a few big sets of handstand pushups. 

- Team 782