Tuesday, June 2, 2019

Hello all.

See you tomorrow at some point everyone!

Hope you enjoyed the long weekend are you are ready to get back at it this week.

Remember we are open all day Monday to Friday from 6am to 830pm. (7 on Fridays).

CrossFit - 6/9/12/430/530/630


E2MOM x 6 Rounds (10 minutes)

3 TnG Power Cleans + 50’ Handstand Walk or 30secs practice or 2 Wall Walks


20min AMRAP

400m Run

15 HSPU/Box Pushups/Pushups

10 Power Cleans (155/105) (115/75) (75/55)

PrimeTimers - 10am


Back Squats x 5reps x 4sets

Working on holding a barbell and increasing your strength. You can also try a goblet squat here.

Pushups x 5reps x 4sets


15min AMRAP

200m Row

10 Lunges

100m Walk or Jog

5 Burpees

Adaptive @ 782 - 11am


3 Rounds

10 Pistol Press w/ DBs

5 Pullups


20min AMRAP

400m Row

15 WBS

10 DB Clean & Jerk (5 per arm)

- Team 782

Sunday, June 30, 2019

Just a reminder this Sunday we have class at 10am and then for Canada Day, Monday, we have class at 10am and 1130. All of these classes are at CrossFit 782 and are open to members from both locations.

Also come on out to Michala and Dave’s wedding dance Sunday night at 8pm at Peake’s Quay.

CrossFit - 10am


Build to a heavy Deadlift double in 12 minutes

Take your time here moving efficiently especially on that first rep.


15min AMRAP

15 Deadlift (185/125) (135/95) (95/65)

15cal Row/Ski/Bike

15 WBS

15 Box Jump Overs

15 Pushups.

- Team 782

Saturday, June 28, 2019

Class at 8/9/10/11 here tomorrow, Sunday at 10am and then here at CrossFit 782 on Monday at 10 and 1130am.

Dave and MIchala’s wedding dance at 8pm at Peake’s Quay on Sunday night.



10 minutes to practice:

Power Clean + Clean


14min Cap


DB OH Stationary Lunges


DB Facing Burpees

Remaining Time of the 14 minutes hit a 1RM clean attempt any style.

- Team 782

Friday, June 28, 2019

Hello all!

We are planning out our weekend and just a reminder that on Saturday we have class at 8/9/10/11 and then Sunday we have class at 10.

On Monday, Canada Day, we will be having class at 10am and then again at 1130am so you can go out and enjoy your day.

Take a look at 782 Athletics for our schedule there as well.

We will be having class at 6/9/12/430 on Mon/Wed/Fri and then on 530 on Mon/Tues with class at 10am on Saturdays. With a membership at CrossFit 782 or 782 Athletics you have access to both locations!

As well this Sunday night we have Dave and Michala’s wedding dance on Sunday at 8pm Come one, come all to Peake’s Quay to kick off the summer with those two amazing members and people!

CrossFit - 6/9/12/430/530


EMOM 12 - 4 Rounds

0: 2-5 Strict HSPu or 8-12 Pushups

1: 25-50’ Handstand Walk or 1-4 Wall Walks

2: 2-5 Weighted Pullups/Partner Pullups


20min AMRAP - with a partner - alternate movements

10 C2B/Pullups/Ring Rows

50 DU’s/100 SU’s/30secs practice

10 Deficit HSPU/HSPU/Box Pushups/Pushups

50 DU’s/100 SU’s/30secs practice

Get to it.

- Team 782

Thursday, June 27, 2019

‘Everything is all shits and giggles until someone giggles and shits.’

Read that one tonight and got a good chuckle out of it. Hope you enjoy it as well.

Have been doing a lot of planning for the summer and then into next year as well and have been thinking a lot about expectations and what that word means. The world and ourselves sometimes set heavy expectations on our shoulders that can burden us to the point where these expectations are not beneficial anymore. I believe instead of being weighed down by our own or others expectations it is better to live with goals and develop habits that do not allow these expectations to become a weight for us. Rather having goals and habits and developing discipline we are not always striving for something just out of our reach, but we are living in a way that allows us to move forward, but move forward with peace and calmness in our body, mind, and soul.

Just my two cents for the day.

CrossFit - 6/9/12/330/430/530/630/730


6 minutes to hit 3 sets with light weight

Hang Snatch + Snatch Balance


Hang Power Snatch + Overhead Squat

and then

8 minutes to hit a heavy snatch single (squat or power)

If you are still working on this movement take the 8 minutes to hit consistent reps at a lighter weight.


For Time

15 Snatches (135/95) (95/65) (65/45) - any style

30 Burpees

60/50cal Row/Bike/Ski

30 Burpees

15 Snatches

PrimeTimers - 10am


Barbell Deadlifts x 5reps x 4sets

Adding a bit of weight if you feel comfortable with it start building up that strength.

Pushups x 5reps x 4sets

Wall Walk Practice or Plank Practice x 4 attempts


12min AMRAP

12/9cal Row

6 Pushups

12 Ball Slams

6 Lunges (per leg)

782 Adaptive - 11am

Strength & Conditioning

30min AMRAP

4 DB Clean & Jerks (per arm)

8 Box Dips

12 Shuttle Wheels (could be outside)

16 Ball Slams

20cal Row

After getting a solid warmup in we will get right to this. Enjoy.

- Team 782

Wednesday, June 26, 2019

Hello all!

Just wanted to say happy last week to all of our teachers and students out there.

Our summer schedule comes into full swing after this week so I will give you a breakdown here.

We have added a 9am class Monday to Friday. This is for all all adults and teens. Teens that want to get in their training can come to this class or check with us if you want to attend another class.

We will be open straight through from 6am to 8pm.

Comp class will be on Wednesday night from 630 to 8pm to replace the Oly Lifting class we have been doing. There will be no comp class on Saturday afternoons. We want you to go outdoors and use your fitness and enjoy this summer weather.

Starting this Saturday we will have class at 8/9/10/11 and Sunday as always we have class at 10 and be open until 12.

CrossFit - 6/9/12/330/430/530


E2MOM x 5 Rounds

2 Push Press + 2 Push Jerks + Handstand Walking Practice


4 Push Press + Wall Walk Practice



Buy In - 1 mile or 1K run

and then

20 WBS

10 DB S2OH (right)

20 T2B/Leg Raises/Knee Tucks

10 DB S2OH (left)

Push the pace on this one hard.

Stars For Life - 10am


Squatting - Front Squats x 5reps x 3sets

Leg Raises or Knee Tucks x 5reps x 3sets


15min AMRAP

5 Front Squats

10 MB Situps

150m Run

Rest 1 minute

Olympic LIfting - 630pm

OLY: Clean + Jerk

5 Mins - Warm up with Barbell

5 Mins - 50 Split or Power Jerks with PVC


3 Position Clean Pulls @ 50%

Focus on Balance


Power Clean + Clean @50-60%

Focus on meeting the bar on the clean

E90s x 6

Clean + FS + Jerk @50-70%

Tabata Clock

One Lifter at Time - 3 attempts

1 Clean + Jerk

- Team 782

Tuesday, June 25, 2019

Good evening ladies and gents.

Hope all is well and you are ready to throw down a bit this week.

If you haven’t yet check out our new snapback ball caps for the summer.

As well if you have anyone interested in getting started off at 782 this summer tell them to reach out to as soon as possible so we can get them in the mix. We will be offering a class for newbies at 782 Athletics at 9am on Monday/Wednesday/Friday. We will also be doing a fundamentals course here at CrossFit 782.

CrossFit - 6/9/12/330/430/530/630/730



21 Burpee Box Jump Overs

21 Pullups/Ring Rows

15 Burpee Box Jump Overs

15 C2B/Pullups/Ring Rows

9 Burpee Box Jump Overs

9 Bar MU’s/C2B/Pullups/Ring Rows

Gymnastics Strength

In as few sets as possible:

15-30 Strict Pullups

If you can do 10+ Strict Pullups you should be closer to trying to get 30 pullups.

Work at a higher progression to challenge yourself and choose fewer reps.


Accumulate 60 secs of an LSit/Knee Tuck Hold

Accumulate 50 GHDs or V-Snaps

782 Adaptive - 10am



Row for cals

WBS or Goblet Squats

DB or Plate Strict Press

Gymnastics Strength

Accumulate 15 Strict Pullups - Highest Quality Possible

- Team 782

Monday, June 24, 2019

Hello, Hello.

Few big things from the weekend for 782.

Congrats to Chris Silvaggio and Juliette Roberts for taking their Level 1 CrossFit course over the weekend. Pumped for them to get back on the Island and share their knowledge, enthusiasm, and passion for fitness with the gym.

Also big shout out to our resident hockey player standout Jordan Spence, who was drafted by the LA Kings on Saturday. Been watching him over the past two years grow into a fine young athlete and man. We have seen him put in the work so it is extremely well deserved. On to the next step in your journey my friend.

CrossFit - 6/9/12/330/430/630/730


E2MOM x 5 Rounds

5 Front Squats


5 Rounds for Time

400m Run

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

20 minute Cap

PrimeTimers - 10am


Front Squats x 5reps x 4sets

Working on holding a barbell and increasing your strength. You can also try a goblet squat here.

Ring Rows x 5reps x 4sets

Active Hang from the Bar x 10 + seconds x 4 sets

We also want to see how you do holding on to the bar.


15min AMRAP

200m Row

10 Situps

100m Walk or Jog

10 Squats

- Team 782

Sunday, June 23, 2019

Hope two of our amazing members, Chris Silvaggio & Juliette Roberts, are having a fantastic time at their CrossFit Level 1 Course over in Halifax.

Can’t wait for them to come back and bring their new found knowledge, enthusiasm for life, and general grateful attitude back into the gym!

CrossFit - 10am

32min AMRAP

15 Pushups

150’ Odd Object Carry (inside 3 full length trips there and back across the soft mats, outside, one full length trip there and back along the side of the building)

10 Double DB Clean & Jerks

300m Run

Rest 2 minutes

Get in and get at it.

- Team 782

Saturday, June 22, 2019

Hello all.

Let’s get in and get at it.

Get your hats on soon ladies and gentlemen before the summer kicks off.

On a day like today with the rain coming down take a moment to stay inside and reflect on the past month, your goals, your plans for the future, and what you are grateful for in this moment or on this day.

Remember that if you know anyone interested in the summer programs they can start at 782 Athletics right away at 9am Monday, Wednesday, and Friday at 9am. For anyone else interested tell them to get in touch with us. Our teen program will be at 9am all summer long Monday to Friday at CrossFit 782 and we will also have our sport specific training at 7am (grades 8-10) and 8am (grades 5-7) Tuesday/Wednesday/Friday. Get in touch with Brett for details on this camp.

As well Dave and Michala have invited you all to their wedding dance at Peake’s Quay on Sunday, June 30th! This starts at 8pm. Come one, come all.

CrossFit - 8/9/10/11


15 minutes to build to a heavy 5 rep deadlift

Be smart and safe in your lifts.


2 mins on - 2 mins off x 4 rounds

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

12 Box Jump Overs

ME Handstand Hold

Try to get there by the minute mark and then hold on for a minute.

Do not underestimate this movement. A great way to work on positioning.

Special Olympics - 12

Comp - 1

Class WOD

Olympic Lifting

E90secs - 10 rounds

Rds 1-3: 3 Cleans

Rds 4-6: 2 Cleans

Rds 7-10 - 1 Clean

Comp WOD

Handstand Walking


Ring MU’s

- Team 782