Monday, June 17, 2019

Hello all!

Few announcements to remind you before we get the week kicked off.

  • Make sure you get those hats for the summer. T-Shirt pre sale coming this week as well.

  • Class at 9am now Monday to Friday.

  • Tuesday night class at 630pm

  • Sport Specific Teen/Kids camp this summer at 7 and 8am T/W/Fri

Let’s get in and get after it here!

We have 8 CrossFit classes for you to get your fitness in tomorrow!

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

Strength

E3MOM x 4 Rounds (12 minutes)

8 Back Squats + 2-6 Strict Pullups/Partner/Banded Pullups or 8 Jumping Pulups

Some solid fundamental strength to start off the week.

Conditioning

5 Rounds for Time

50’ DB OH Walking Lunge

20 Air Squats

10 C2B/Pullups/Ring Rows

We can set up the lunges inside and/or outside and then crush out the squats and pullups. With a bigger class we will be able to stagger start this workout.

15min Time Cap

PrimeTimers - 10am

Strength

Front Squat x 5reps x 3sets

We will focus on the proper placement of the barbell on the hands or shoulders to hold up the bar and use your upper body to keep it stable.

.Core

With a partner:

Partner A holds a plank while partner B does 5-10 Situps and then switch

Do this for 3 Rounds

Conditioning

12min AMRAP

150m Row

10 Squats

5 Pushups

Rest 1 minute

- Team 782

Saturday, June 15, 2019

Saturday is here!

Let’s get it this weekend. Get outside and enjoy that weather!

CrossFit - 8/9/10/11

Gymnastics Strength & Core

EMOM 12 (4 Rounds)

0: 3-6 Strict HSPU

1: 8 Double DB Strict Press

2: 15-20 Strict Situps

Time to build that foundation.

Conditioning

18min Ascending Ladder

3,6,9.12…

T2B/Leg Raises/Knee Tucks

HSPU/Box Pushups/Pushups

200m Run before each round.

Special Olympics PEI - 12

Comp Class

A:

Class WOD

B:

Comp Strength

E2MOM x 6 Rounds

3 OHS from the Rack

C:

Partner WOD - Alternate movements with partner

30cal Row

20 OHS (135/95)

50’ Sled Push

20cal Row

15 OHS

50’ Sled Push

10cal Row

10 OHS

50’ Sled Push

- Team 782

Friday, June 14, 2019

Hello all!

If you haven’t checked out our 782 Live Stream yet get to it!

A lot of new announcements coming your way. Here are a few of the highlights:

  • New Summer Schedule

  • Running Room Sale on the 14/15

  • Hats for Sale/Shirts going to be on pre order soon

  • Summer Program at 782 Athletics (9am)

  • #attitudegratitudefortitude

  • Summer Kickoff Event!

https://crossfit782.membertracker.io/products/store

Classes this weekend at 8/9/10/11 and then comp class at 1. Special Olympics class at 12. Class at 10 at 782 Athletics!

CrossFit - 6/12/430/530

Strength

8 minutes to build to a heavy Deadlift Triple

This is just to get set up for the workout and figure out what weight you want to finish at.

Conditioning

20min Partner AMRAP

2mins on - 2mins off x 5 Rounds

30 Deadlifts (135/95) (95/65) (75/55)

30 Deadlifts (185/125) (135/95) (95/65)

30 Deadlifts (225/155) (155/105) (115/75)
30 Deadlifts (275/185) (165/115) (125/85)
ME Deadlifts (315/215) (185/125) (135/95)

12cal Row/Bike/Ski + 9 Burpees at the start of your 2 minute working period, before you do your deadlifts.

Partner A will start by doing a 12cal row and 9 burpees and then start chipping away at their deadlifts. Partner B will start at the 2 minute mark and do 12cals and 9 burpees and then continue on where partner A finished.

Be solid and efficient in your movement. Keep your back tight. Move well before moving heavy or fast.

- Team 782

Thursday, June 13, 2019

Hello all!

Enjoy this beautiful day out there and can’t wait to see you tomorrow!

We will be doing comp class on Saturday at 782 Athletics in the morning. This will run from 11 to 1.

We had a great workout there this morning with lots of sled pushes, heavy sandbag carries, and running. Come check out one of the classes there before the summer really hits!

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

Strength

Every 90secs on the minute x 6 Rounds

Rds 1-3 - ME UB Strict C2B/Pullups (one set) or 5 Banded/Partner Strict Pullups

Rds 4-6 - ME UB Strict Ring Rows (scale up or down as needed with your feet)

Some high strength and muscular endurance gymnastics work here. Get it.

Conditioning

4 Rounds for Time

10/5 Ring MU’s or 20 C2B/Pullups/Ring Rows

25 Squat Jumps

100’ Farmers’ Carry

Prime Timers - 10am

Strength

Double DB Deadlift - 10reps x 3sets

Some higher volume here to work on your form picking things up off the ground

Active Hang from Bar - 10-20secs x 3sets

Some more grip work here.

Plank x 30secs x 3sets

And finally a bit of core work to balance everything out.

Work through these three movements.

Conditioning

15min AMRAP

150m Row

12 Squats

9 Ball Slams

Rest 1 minute

Accessory

15 Pushups (3 sets of 5)

Adaptive @ 782 - 11am

Strength

3 Sets

5 Strict Pullups

7 Strict Box or Ring Dips

9 Plate G2OH

Conditioning

15min AMRAP

15cal Row

10 Shuttle Wheels

5 DB Clean & Jerks (each side)

- Team 782

Wednesday, June 12, 2019

Good evening ladies and gentlemen!

We hope you like our new #attitudegratitudefortitude. This will be our new slogan going forward and we hope it explains who we are at 782 as a community. We approach each and every moment with a positive attitude, where we are grateful for what we have in our life, and we also have the strength to take on any challenges that may come our way. On the board please add any experiences, events, people, etc. that may remind you of one of these three words.and add that hashtag to your posts.

CrossFit - 6/12/330/430/530

Strength & Conditioning

30min AMRAP

50 DU’s/100 SU’s/1min DU practice

25 WBS

15/10 Pushups

5 Tire Flips/D-Ball Cleans

200m Run

Rest 2 minutes

Stars For Life - 10am

Running

We will do a bit of a running clinic in the am to get you moving and set up for the workout.

25min Partner AMRAP

200m Synchro Run

15 Synchro MB Situps

10 Synchro DB Snatch

5 Synchro Burpees

Rest 2 minutes

Get it here. We will get outside and get some running in!

Olympic Lifting - 630pm

Warm Up 5mins

Power Clean + FS + Strict Press + Push Press + Jerk

Every 90s x5

Power Clean + 2 Jerk Drive + 1 Push Press + 1 Jerk @40-50%

EMOM 6

Clean + Jerk @65-75%

E2MOM 6

80% Clean & Jerk

4 x 3 reps

Clean Pull @ 100%

- Team 782

Tuesday, June 11, 2019

Hello all!

Starting next week we will have class here at 9am Monday to Friday. This summer this will serve as a class for everyone as well as our teens in grade 9+.

Next week we will also be starting a class at 630pm on Tuesday evenings.

Hats are for sale. Come on in and grab one to stay COOL this summer!

We will also be coming out with our second instalment of 782 Live this week!

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

Strength

E2MOM x 7 Rounds

Power Clean + Hang Clean + S2OH

or

2 Hang Power Cleans + Push Press

Conditioning

For Time

30 T2B/Leg Raises/Knee Tucks

30 Burpees over the Parallette (facing parallette)

30 Power Clean & Jerks (135/95) (95/65) (65/45)

12min Cap

Get after this one.

782 Adaptive - 11am

Strength

4 sets

3 Barbell Clean & jerks

15cal Row

Conditioning

300m Ski

30 WBS

30 Weighted Shuttle Wheels

Get after it.

- Team 782

Monday, June 10, 2019

Come in and get it this Monday!

Hope you all enjoyed some sun this weekend.

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

Strength

E2MOM x 6 Rounds (12 minutes)

Rds 1/2 - 6 Front Squats

Rds 3/4 - 4 Front Squats

Rds 5/6 - 2 Front Squats

Conditioning

15min AMRAP

20 Goblet Squats

20 DB Snatches

200m Run

Some good ol’ solid hard work.

PrimeTimers - 10am

Skills

DB Hang Clean & Jerk x 3 per side x 4 sets

Moving some weight efficiently overhead

Box or Plate Step Up and Overs x 10 reps x 4 sets

Work on moving over something a little uncomfortable that is going to challenge and improve your balance.

Conditioning

12min AMRAP

200m Row

12 Squats

10 Shuttle Walks or Runs

6 DB Hang Clean & Jerks (3 per arm)

Accessory

30 Situps

- Team 782