Tuesday, March 5, 2019

Hello!

Stay tuned on Facebook for any updates in regards to the morning class. Right now looking to go full steam ahead, but just in case the weather gets unexpectedly worse overnight!

CrossFit - 6/12/330/430/530

Conditioning

3 Rounds for Time

10 DB S2OH (2 DBs)

15 V-Snaps

20 WBS

25 American KBS

3.2.1.Go. Just get at it.

Gymnastics Strength

12min EMOM

0: ME Strict HSPU/8 Box HSPU/10 Pushups

1: 3-10 Ring/Box Dips

2: 10-20sec LSit Hold

Building some solid upper body strength here.

LiveFit - 9am

Conditioning

2mins on - 1min off x 3 rounds

12cal Row + ME Situps

15 Shuttle Runs + ME Squats

18 Step Ups + ME Pushups

In the 2 minutes you complete the first exercise for the number of reps assigned plus as many reps as possible of the second exercise and then rest a minute before doing the same for the next set of exercises.

Core

30secs on - 15secs off x 4 rounds

Plank

Side Plank (left)

Side Plank (right)

Adaptive - 1030am

Strength

Pullups x 5reps x 4sets

Barbell Clean & Jerk x 3reps x 4sets

Conditioning

16min AMRAP

16cal Row

12 Ball Slams

8 Shuttle Wheels

Get it!

CrossFit 101 - 730pm

Conditioning

3 Rounds for Time

10 DB S2OH (2 DBs)

15 MB Situps

20 Goblet Squats

25 Russian KBS

3.2.1.Go. Just get at it.

Gymnastics Strength

12min EMOM

0: 10 Pushups

1: 30sec Plank

2: 10-20sec Knee Tuck Hold

Building some solid upper body strength here.

- Team 782

Monday, March 4, 2019

Hello all!

Stay tuned here and on Facebook for any updates in terms of closures or changes to the schedule due to the weather tomorrow.

Hope you all enjoyed the weekend and are excited to get into some work here this week.

For all those who are finishing up CrossFit 101 welcome to the general population!

We will still be running a CrossFit 101 class on Monday/Tuesday/Thursday nights at 730 and Saturday at 12 that anyone can attend from the gym. We also have LiveFit on M/T/Th/F at 9am.

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

Strength

E3MOM x 5 rounds (15mins)

2 Back Squats + 30sec Hollow Hold

Get your back squats done and then from there find some time to get into a hollow hold to work that core.

Conditioning

2min AMRAP - Rest 2 minutes x 4 rounds (16mins)

15 Plate G2OH

10 Plate OH Reverse Lunges

ME Burpee to Plate

LiveFit - 9am

Conditioning

30secs on - 30secs off x 5 Rounds (30mins)

Burpees

MB Thruster

Run

Renegade Row

Row

Mountain Climber

Mobility

Pigeon Pose x 30secs each leg x 2

Child’s Pose x 60secs x 2

Shoulder Banded Stretch x 30secs each arm x 2

CrossFit 101 - 730

Strength

EMOM x 5 rounds (10mins)

0: 5 Back Squats

1: 30sec Plank

Creating a solid back squat and then building that core!. .

Conditioning

2min AMRAP - Rest 2 minutes x 4 rounds (16mins)

15 Plate G2OH

10 Plate Forward Lunges

ME Burpee to Plate

- Team 782

Saturday, March 2, 2019

Come on in this Saturday for some fun.

Open heats begin at 8/9/10/11/2 with CrossFit 101 at 12 and Special Olympics at 1.

http://cf782.cfopenschedule.com/

CrossFit/CrossFit 101

19.2

8min AMRAP

25 T2B/Leg Raises/Knee Tucks

50 DU’s/SU’s

15 Cleans

25 T2B/Leg Raises/Knee Tucks

50 DU’s/SU’s

13 Cleans

If you complete all 13 cleans…

add another 4 minutes and decrease number of cleans by 2, to 11 and add weight.

and then 4 minutes again if completed and go to 9 cleans and add weight.

and then 4 minutes again if completed and go to 7 cleans and add weight.

- Team 782

Friday, March 1, 2018

Hello all!

Hope you are doing great and are looking forward to another big weekend at 782.

Check out cfopenschedule.com to get signed up for Saturday.

Was doing some fantastic reading this week and read one awesome piece about building a culture amongst your group, whatever group that may be, that allows people to feel comfortable taking chances, making mistakes, and then taking responsibility for their learning from those mistakes without feeling judged. Some great food for thought and really stuck with me this morning as I was reading and learning.

CrossFit - 6/12/330/430/530

Strength & Conditioning

With a Partner

100cal Row/Bike/Ski

80 MB Situps

60 Burpees

40 HSPU

20 Power Snatch (135/95) (95/65) (75/55)

Before the workout build up to a heavy power snatch + work on your handstand pushups.

LiveFit - 9am

Cardio

60on - 30off x 4 rounds

Bike

Ski

Row

Shuttle Run

Some straight up cardio here to start your day and have some fun!

Strength

5 rounds

5 Goblet Squats

30sec Hang from Bar

30sec Plank

- Team 782

Thursday, February 28, 2019

Hello everyone.

A new quote for the day.

“The best teachers are those who show you where to look, but don’t tell you what to see.”

You get to find what you need to find at the end of this path. Choose your teachers wisely in life.

Reminder this weekend on Saturday we’ll be crushing out 19.2. There will be a heat sign up again whether or not you are doing the open. Coffee will be brewing and the tunes will be pumping so come on out. There will be a workout briefing at 8/9/10/11/12(CrossFit 101) and 2.

CrossFit/CrossFit 101 - 6/12/330/430/530/630/730

Strength

E2MOM x 5 Rounds (10 minutes)

3 Deadlifts + 1-3 Bar MU’s/1-3 Strict Pullups/2-4 Deep Ring Rows

Some grip work here.

Get on the bar and hit some good reps on both movements.

Conditioning

5min AMRAP - Rest 5 minutes x 2

8 Shuttle Runs

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

4 Bar MU’s/Strict Pullups or 8 C2B/Pullups/Jumping Pullups/Ring Rows

LiveFit - 9am

Upper Body Strength

20secs on - 20secs off x 5 Rounds (10 minutes)

Pushups

Ring Rows

DB Strict Press

Core Strength

45secs on - 15secs off x 3 Rounds (9minutes)

Situps

Plank

Russian Twists

Cardio

6min AMRAP

12cal Row

8 Shuttle Runs

4 Burpees

Adaptive - 1030

Strength

3 Rounds

3 Clean & Jerks (barbell)

15 WBS

Conditioning

10cal Bike

15cal Ski

20 Shuttle Wheels

500m Row

- Team 782

Wednesday, February 27, 2019

Hello all!

Time for another big day of training this Wednesday!

Here is something Emonigho Abamwa sent me earlier this week in our motivational morning rituals: When a child is learning how to walk and falls down 50 times, they never think to themselves, “Maybe this isn’t for me.” - Unknown

Face your challenges head on and you will reap the fruits of your labour. Have a blessed day bud.

Thank you Emos and hopefully that makes your hump day a bit more blessed this week!

Life is challenging. It is how we face those challenges that will determine the course of our life.

CrossFit - 6/12/330/430/530

Conditioning

30secs on - 30secs off - 5 rounds at each station

ME Row/Ski/Bike for cals

ME Burpees over the Parallette

ME Mountain Climbers

Do 5 rounds and then switch stations

Gymnastics

9min EMOM

0: ME UB T2B/Leg Raise Set

1: 40sec Handstand Walk/Hold Practice

2: 40sec Farmers Hold (plates)

Rotate through here each movement for 3 rounds

Competitive Class - 630

A: Class Conditioning

B: 15mins to Build to a heavy Snatch

C: Partner Chipper - split has needed

6 Legless Rope Climbs / Rope Climbs. Scaled = Seated straight leg, pull yourself up using rope

12 Snatch 185/125

18 Bar MU total OR 18 C2B/Pullup/ RR Each

24 OHS (Same as snatch)

300 DU's / SU's

D: Class EMOM

- Team 782

Tuesday, February 26, 2019

Hello all.

Can’t wait to see you in here this week.

The first weekend of the open looked fantastic. Saturday was a ball in here and I am sure it will continue to grow as the open goes on. We’ll be having a briefing/set/warmup/etc. at 8/9/10/11/2 with heats during those time blocks.

Sunday we’ll be open as usual for a big cardio workout with a partner for everyone!

CrossFit - 6/12/330/430/530

Strength

12mins to build in weight

3rep Push Press

Get after some power through the hips and shoulders here.

Conditioning

10-8-6-4-2

Strict HSPU/Box Pushups/Pushups

DB Snatch (per arm, alt arms)

40 UB DU’s/60 SU’s/30secs Practice after each round.

LIveFit - 9am

Strength & Conditioning

30secs on - 30secs on - 30secs off x 4 Rounds

Goblet Squats - Air Squats - Rest

Goblet Lunge - Walking Lunge - Rest

Plank - Mountain Climber - Rest

MB Situps - Situps - Rest

Mobility

Pigeon Pose x 60secs each leg (twice)

Couch Stretch x 60secs each leg (twice)

Squat Therapy x 30secs (twice)

Adaptive CrossFit - 1030am

Strength & Conditioning

30min AMRAP

18cal Row

15 WBS

12 Shuttle Wheels

9 Ball Slams

6 Box Dips

3 Pullups

Get it.

CrossFit 101 - 730pm

Strength

12mins to build in weight

3rep Push Press

Get after some power through the hips and shoulders here.

Conditioning

10-8-6-4-2

Strict HSPU/Box Pushups/Pushups

DB Snatch (per arm, alt arms)

40 UB DU’s/60 SU’s/30secs Practice after each round.

- Team 782