Saturday, February 16, 2019

Remember our Saturday schedule here.

CrossFit - 8/10/11

CrossFit 101 - 12

Special Olympics - 1

Comp - 2



12min AMRAP

12 T2B/Leg Raises/Knee Tucks

8 DB OHS (left)

12 Shuttle Runs

8 DB OHS (right)

Core/Shoulder Work

3 Rounds for quality

10 Strict Situps

40sec Handstand Hold

10 Controlled Russian Twists

10 Hollow Rocks

30sec KB/DB OH Hold (each arm)

CrossFit 101


10min EMOM

0: 2-3 Hang Power Clean and Jerks

1: 30sec Hollow Hold

Work here on your new movement.


3min AMRAP - rest 3mins x 4

3 Hang Power Cleans

6 Leg Raises/Knee Tucks

9 Squat Jumps

Comp Class

Class Workout ++!

- Team 782

Friday, February 15, 2019

Friday is back at us again!

Hope you are all having a great end to your week.

CrossFit - 6/12/330/430/530


12min E3MOM - 4 Rounds

5 Deadlifts + 1-3 MU’s or 3-5 C2B/Pullups/Ring Rows

Build in weight and then get your body ready for the workout with the pullup progressions.


With a Partner

30 Box Jump Overs

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

50 Pullups/Ring Rows

30 Box Jump Overs

30 Deadlifts

40 C2B/Pullups/Ring Rows/Jumping Pullups/Scap Pullups

30 Box Jump Overs

30 Deadlifts

30 Bar MU’s/C2B/Ring Rows/16 Strict Pullups

For the box jumps and deadlifts just put in the work. For the pullups, choose a difficult progression and then work your way back from there.

LiveFit - 9am


30sec on - 30sec off x 5 Rounds



DB Step Ups

DB Push Press

Reverse Lunge

Ring Rows

Get to work here!


Banded Shoulder Stretch off rig

Couch Stretch

Pigeon Pose

- Team 782

Thursday, February 14, 2019

Valentine’s Day!


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


E2MOM x 7 rounds - 14mins

2 Cleans (full depth if possible)

TnG or Singles


Valentine’s Day WOD

14min Partner AMRAP

7 Synchro Burpees

40 Partner Wall Ball Shots (20each)

7 Synchro Burpees

140 DU’s (70 each)/250 SU’s (125 each)

7 Synchro Burpees

14 Cleans (7 each) (205/135lbs) (165/110lbs) (95/65lbs)

LiveFit - 9am


45secs on - 15secs off x 4 rounds

Shuttle Runs


Walking Lunges

Renegade Rows

Ball Slams


3 Rounds

20 Situps

30 Russian Twists

40sec Plank

Adaptive - 1030am


Dips x 5reps x 3sets

WBS x 15reps x 3sets


7cal Bike

14 Shuttle Wheels

21 Ball Slams

28cal Ski Erg

35cal Row

CrossFit 101 - 730pm


12min EMOM

0: 5 Deadlifts (building in weight)

1: 3 attempts at a handstand hold or 2 Wall Walks

2: 5 Box HSPU


12min AMRAP

12 Deadlifts (lighter weight than EMOM)

9 Burpees

6 Box HSPU/Pushups (make difficult)

- Team 782

Wednesday, February 13, 2019

Hello all!

Hope you are doing wonderful on this Hump Day.

Stay warm and comfortable tomorrow no matter the weather.

We will write up a post on Facebook about the schedule for the day and when we will be opening.

It looks like we will be having our class on at 6am and then go from there.

CrossFit - 6/12/330/430/530

Strength & Conditioning

10 minutes at each station - 9(ish) minutes of work and 1 minute to transition

A: 2000/1600m Row or 1600/1300m Ski or 5K/4K Bike

B: 5 Rounds (9min cap)

5 Strict Leg Raises/T2B

50'/25’ Handstand Walk or 1 minute Handstand Walk or 45sec Wall Walk Hold

C: 9min AMRAP

5 Ring Rows

10 Pushups

15 Air Squats

Comp Class - 630pm

Class WOD


E2MOM x 8 rounds

2 single Snatches



Muscle Ups/2x C2B or Pullups or Ring Rows

Snatches (135/95lbs) (95/65lbs) (75/55lbs)

- Team 782

Tuesday, February 12, 2019

Hello all!

Keep up the hard work throughout this week. Consistency will pay off more in the long run more than anything else you can do in the gym.

Get in and get to work and then follow through from there.

CrossFit - 6/12/330/430/530


7mins to complete

3sets x 3reps of Push Press

and then

3sets x 6reps of Strict Press

You will come down a ton in weight for the second part to build some muscular endurance through the shoulders.


4 Rounds - Rest 1 minute after each round

10 Deficit HSPU/HSPU/Box HSPU

20 Hang KB Snatch (10 per arm)/American KBS

50 DU’s/100 SU’s/60secs Skipping Practice

Give the legs a break and get at those shoulders.

LiveFit - 9am


30on - 30off x 5 rounds

Row for cals

MB Situps

Shuttle Runs



Building some core and some cardio here.


Downward Dog x 30secs x 3

Pigeon Pose x 30secs x 2 each leg

Child’s Pose x 30secs x 3

Adaptive - 1030am


Pullups x 5reps x 3sets

5cal Bike x 3 sets


16min AMRAP

8 Shuttle Wheels

12cal Row

16 WBS

12 Ball Slams

8 DB Clean & Jerk - 4 per arm

CrossFit 101 - 730pm


Snatch Review - We will review the snatch you learned last night for about 10 minutes.

Take the time to review using your hips for power to move the barbell.

After that we will get into some back squats and pullups

Back Squats x 5reps x 3sets

Pullups x 3reps x 3sets

Take about 10 minutes to complete this work, working on form and efficiency.


15min AMRAP for quality

10 Shuttle Runs

10 Pushups

10 Ring Rows

10 Front Squats (light weight, just barbell)

10 MB Situps

- Team 782

Monday, February 11, 2019

Good evening!

Another big day here coming up at 782!

Get in here to start off your week. Lots of different options for you all to get your training down!

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


E2MOM x 6 rounds (12mins)

3 Back Squats (2sec pause at the bottom of each rep)

Work your technique hard here. Focus on staying efficient in your movement. Technique is the key here and driving evenly between both legs.


2mins on - 2mins off x 5 rounds

12 DB Goblet Squats (one DB)

12 DB Step Ups (one DB)

ME Jumping Lunges

Grab a partner and get ready to work. Grab something lighter for the squats and step ups and nothing high on the step ups. Move on the squats and then get right into the step ups before setting your DB down and getting into your jumping lunges. Make them burn.

LiveFit - 9am

60on - 30off x 3 rounds

and then

30on - 15off x 3 rounds



Walking Lunge

DB Press

We will move with purpose and efficiency on the first part and then on the second part we’ll move with speed and power.


Hip Flexor Stretch

Hamstring Stretch

Upper Back Roll Out

CrossFit 101 - 730pm



We are going to take 10 minutes to learn how to snatch. This is the second part of our Olympic Lifting after the Clean & Jerk.

We will focus on the Hang Power Snatch and getting on moving the bar with the hips.

Similar movement pattern to the clean and jerk, but different hang position on the bar (similar to overhead squat position).


20min Partner AMRAP - alternate rounds

12cal Row

12 WBS

12 DB Snatch

Now to work with a partner and get moving with some speed on the dumbbell.

- Team 782

Saturday, February 9, 2019

Hope you all have a great Saturday!

I will be at the PEISAA Provincials Gymnastics meet all day tomorrow so I will be missing you all at 782!

Train hard for me!

CrossFit - 8/10/11


12min EMOM (4 Rounds)

0: 3 Tuck Jumps (from knees to feet and over PVC pipe) - 1 every 15 seconds or so

1: 15 Russian KBS

2: 30sec (or less) L-Sit or Knee Tuck Hold (from parallettes or rings or boxes)

A fun little bit of work here to work on your power, core strength, and get you primed for the workout.


8min Ascending Ladder


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

10 Box Jump Overs b/w each set

After some work on our power we’ll get into some grind work. Set that back every rep.

CrossFit 101 - 12

Strength + Skills

12min EMOM (4 rounds)

0: 3 Pullups

1: 5 Front Squats

2: 10 Shuttle Runs

Some strength work, some skill work, and then some cardio to make it that much harder.


3mins on - 3mins off x 3 rounds

10 Ring Rows (difficult)

10 DB Snatch

20 Air Squats

ME Burpees

Get it!

Comp Class

WOD 1:

14min AMRAP

1000m Row

60 WBS

40 DB Snatch

20 C2B/Pullups or 10 MUs

ME Burpees

WOD 2:

Class Workout

WOD 3:

Complete the following

60 GHDs

3min plank

3min Hang from Bar

- Team 782