Wednesday, January 23, 2019

Get in here for your hump day!

CrossFit 6/12/330/430/530


Front Squats or Overhead Squats

E2MOM x 5 rounds (10minutes)

  • 5 Overhead Squats or Front Squats

Pullup/C2B practice and progressions for the workout.


Option A:

In 3 minutes complete 2 rounds

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

  • 10 C2B/Pullups/Ring Rows

If completed continue 2 more rounds and add two reps of each movement in the next 3 minutes. Continue this progression for as long as possible.

Option B:

4 Rounds

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

  • 10 C2B/Pullups/Ring Rows

12min Time Cap

Both options should be quite tough. Depending on your skill and strength level with these movements choose the option for you that will give you the best workout.

LiveFit - 9am


60on - 60 off x 3 Rounds

  • Bike

  • Squat Thrusts

  • Ski Erg

  • Med Ball Thrusters


20secs on - 10secs off x 6 rounds

  • Plank

  • Side Plank

  • Side Plank

  • Hollow

  • Superman

  • Bridge

Lots of core work here!

Comp Class - 730pm

Comp WOD 1

AMRAP 25 With a Partner

50 Partner WBS

10 Synchro Burpees

50' HS Walk Each

10 Synchro Burpees

20 Devil's Press

10 Synchro Burpees

20 Strict HSPU

10 Synchro Burpees

- Team 782

Tuesday, January 22, 2019


Hope you all stayed safe out there today!

Remember this week to get signed up for the Olympic Lifting Club.

Starts this Saturday, January 25th at 9am. Two sessions per week, Saturday at 9am and Tuesday at 630pm, for 8 weeks with a mock competition at the end of the 8 weeks. The cost for this program is $125 and we will only be accepting 8 participants. Must have at least 3 months of CrossFit or lifting experience.

CrossFit - 6/12/330/430/530


3mins on - 3mins off x 3 rounds

  • 50’ Double DB Lunge

  • 10 DB Thrusters

  • ME Burpees over the Parallette

After a solid warmup working on stability and mobility we will get right into some work on our conditioning with a purpose. Walk with your eyes up and your heart full and then move efficiently through your thrusters breathing through each rep and then get after it with your burpees keeping a smile on your face as you embrace the pain.

Core Strength

3 Rounds - alternating movement with a partner

  • 40sec weighted Plank

  • 20 Strict Situps

  • 10 Strict Leg Raises/Knee Tucks

After our workout grab a partner and get to work strengthening up that core.

LiveFit - 9am


45on - 15off x 4 rounds

  • Row for metres

  • MB Situps

  • MB Slams

  • Plank

  • Shuttle Runs

  • Mountain Climbers

Lower Body/Upper Body Strength

5min AMRAP - Slow and steady wins the race

  • 5 Pushups

  • 10 Squats

  • 5 Strict DB Press

  • 10 Lunges

Move efficiently and with a purpose on this one.

Adaptive - 1030am


Pullups - 5sets of 3reps

WBS - 5sets of 10reps

Try to use a heavier ball this time around


1 Round

  • 10cal Bike

  • 10 Shuttle Wheels

  • 20cal Ski

  • 20 Ball Slams

  • 60cal Row

CrossFit 101 - 730pm



  • Strict Press - 3reps x 3sets

  • Push Press - 3reps x 3sets

  • Push Jerk - 3reps x 3sets

After reviewing the strict press and push press we will get right into the push jerk and learn how to practice this super efficient movement. At first you may find it awkward, but it will help with your Olympic Lifting once we really dive into that.


Ring Dip Support - Ring Dips - Box Dips

We will also learn how to support yourself on the rings and how to get into some work on our box dips.


15min AMRAP

  • 6 Shuttle Runs

  • 9 Pushups

  • 12cal Row

  • 15 Ball Slams

  • 18 Lateral Hops

Something a little long to work those lungs and your upper body.

- Team 782

Monday, January 21, 2019


Stay updated here for any weather related delays or closures.

Middle of January now and time to get in and get after it at the gym.

LiveFit has been moved this week to Wednesday at 9am.

The gym will be closed from 9 to 1145 and will be open for lunch from 1145 to 115 and then open again at 3 for the teens class and evening classes.

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


E3MOM x 4 rounds - 12 minutes

  • 4 Deadlifts + 8 T2B/Leg Raises/Knee Tucks

The deadlifts should be relatively heavy and then you should go right into the T2Bs. These should be right out of your comfort zone, whether you are going from T2Bs to straight leg T2Bs or knee tucks to leg raises push your needle a little farther than you’d like to.


Teams of 3 - 20min Time Cap


  • Row/Bike/Ski for cals

  • T2B/Leg Raises/Knee Tucks

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

Grab a team of 3 and get into it. Break up the movements anyway that you see fit with your team. Progressions and weight should be something you can break into big sets. Say 10s for everything to keep your team moving.

CrossFit 101 - 730pm


Squat Review

  • Overhead Squat x 3reps x 3sets

  • Front Squats x 3reps x 3sets

  • Back Squats x 3reps x 3sets

We’ll use this week to review some of our bigger movements. We will start here today working from the rack on our different types of squats. We will make sure you movement is correct and get you to build a bit in weight to take you out of your comfort zone.


Wall Ball Shots

We’ll start learning how to combine our squat with some power and accuracy to improve our fitness.


5min AMRAP - rest 5mins x 2

  • 10 DB Snatch

  • 10 Wall Ball Shots

  • 10 Situps

Go hard. Recover. Repeat.

- Team 782

Sunday, January 20, 2019

Sunday Funday!

Keep your eyes on the website and on Facebook to see if class will be on in the morning. We’ll try to get open if the storm will allow us to get in to the gym!

Hope you are all enjoying the weekend. Sun is out amidst all this cold weather. Get outside and get some fresh air!


Partner WBS/MB Situps/Burpees

With your partner or team of 3 practice these movements in unison.

For the workout you will work in a team of 4 so partner A and B will do the movements together and then partner C and D will do the movement together.


3 Rounds for time

  • 80 Synchro Wall Ball Shots (40 for each pair)

  • 80 Synchro MB Situps (40 for each pair)

  • 40 Synchro Burpees (20 for each pair)

Partner A and B will do a set of wall ball shots together and then partner C and D will do a set of wall ball shots until you get to 80 total and then move on to the medball situps. Move fast, but more importantly move in sync with your partner.

- Team 782

Saturday, January 19, 2019


The year is going by us.

Hope you are all enjoying it with us!

CrossFit 8/9(teens)/10/11


E2MOM x 5 rounds (10 minutes)

3 Power Snatches - Touch and Go

You can work on your efficiency here moving a barbell. Grab a partner here and work on opposite minutes to help one another.

On the other minutes if you want to get your skipping ready you can do that as well.


10min AMRAP

  • 10 Power Snatch (95/65lbs) (75/55lbs) (55/35lbs)

  • 20 Jumping Lunges

  • 30 DU’s/75 SU’s/45secs DU practice

Get in and get after it. Nowhere to hide on this one. Move efficiently and breathe through every rep.

Crossfit 101 - 12noon


15min time block

5x5 Deadlift

We will give you 10 minutes to build in weight for your 5 rep deadlift. We have done this movement before so now it is time to push it a bit.

LSit/Knee Tuck Hold attempt

10-15secs for 5 attempts

Hit these in between your deadlfits


1min ME at each station x 3 rounds

  • Row for metres

  • Situps

  • Box Jump Overs

  • Burpees

  • Rest

You will hit each movement hard (four movements) and then rest for a minute before hitting it again. And then again.

Special Olympics - 1pm

Competitive Class - 2pm

WOD 1: Class WOD

OLY: Warm Up - 5 Rounds with Barbell

High Snatch Pull x3Power SnatchFull Snatch

Then EMOM x12

1 Snatch or Power Snatch (around 80%)

WOD 2: 3-6-9-6-3

Hang Snatch (165/115)

Ring MU or Pullups/ring rows + Pushups

12/10 Cal Row/ski/bike After each Round

*MU can be scaled 1-2-3-2-1 or 2-4-6-4-2

- Team 782

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