Thursday, February 22, 2018


The open will be announced tomorrow night at 9pm Atlantic time. If you are registered in the open this is always an exciting time of year or if you are just interested in the open it is a great little event to watch. We will be at the gym at 9pm watching the live open announcement. Come drop by to hang out if you are able to!

Once it is posted we will post up our heat times for the weekend!

If you have any questions please let us know!


Interval Training

We want you to hit some at high intensity after a nice long grind today. Finding an intensity that works for you is super key and trying to move through that each round.


2:30 on - 2:30 off x 4 rounds 

  • 60 DU's/180 SU's/60secs DU practice
  • 20 WBS
  • ME Burpee

Goal is to get as many burpees as possible each round. Your goal could be to find a number and stick it there or to increase your number each round or hit a big number to start and hold on for dear life from there. Same amount of time as today, but completely different intensity we are looking for here.

- Team 782

Wednesday, February 21, 2018

Good evening!

With the open starting this weekend here are the plans over the next 5 weeks. 

If you are signing up for the open or want to do the workout with a judge or just do the workout as part of our heats we have a schedule put together for you to sign up so we can run the workouts as smoothly as possible. We also have a ton of classes still on for those of you not doing the open or not interested in competing in the open. The schedule is on the chalkboard. If you have any questions see one of the coaches. 


  • 6am - Regular Class
  • 12pm - Open Workout Heats
  • 430 - Regular Class
  • 530 - Open Workout Heats


  • 8am - Regular Class (including teens)
  • 9am - Open Workout Heats
  • 11am - Regular Class
  • 12pm - Open Workout Heats 
  • 2pm - Open Workout Heats


  • 10am - Regular Class
  • 11am - Open Workout Heats
  • 6pm - Regular Class


  • 6am - Open Workout Heats 
  • 12pm/330/430/530 - Regular Classes
  • 630 - KickStart
  • 730 - Open Workout Heats

This means if you want to compete in the open and be judged you need to sign up below once the open workout is announced. The open workout will also be done on Saturday as part of the regular workout so you get the chance to do it in class. The reason we are moving the open workout heats from Friday morning to Monday morning as it is usually mass moving between 10pm and 6am once the workout is announced and we want to get set with the standards. 

With the open workout heats the workout will be briefed at the start of the hour or half hour and then the first heat will start between 15 and 20 minutes later depending on the length of the workout. We will have a warmup posted for you to do and space for that warmup. The workout will go ahead at the given time so be ready for the heat you signed up for. If you are competing in the open please be mindful of those that are not and vice versa. Any adjustments to the schedule will be made after the first week as we see fit. 

Any questions please send me a note!


Mental Strength/Positive Self Talk

Most workouts are tougher mentally than they are physically. We want to help you build that muscle as well. 


20min AMRAP

  • 10 - 25' Shuttle Runs
  • 10 Box Jump Overs
  • 15 Russian KBS
  • 150m Row
  • 20 MB Twists
  • 20 Situps

This is meant to keep you moving. Don't rush through any particular movement, but just keep going and going and going. And going. 

- Team 782

Tuesday, February 20, 2018

Another Tuesday here, this one just after Islander Day!

Big day watching some hockey with Jack. 


Front Squats - Squatting in general. Making sure our mechanics are consistent through each rep. 

Build up in weight to the weight you plan on using through 3sets of 5reps. 

HSPU - Making sure we move well on every single rep and we move efficiently. 

Work out of your comfort zone before starting up the workout. 


3 Rounds for Quality

  • 25 Front Squats (95/65lbs) (75/55lbs) (55/35lbs) - Unbroken
  • 25 V-Snaps
  • 10 Strict HSPU/Box Pushups/Pushups

We have been putting the pedal to the metal the past few days. Reset if you need to and come in and move for quality. 

- Team 782


Monday, February 19, 2018

Reminder that we will be having class at 10am and 1130am tomorrow morning. 

As it is a holiday I'd imagine there will be a few people there for the classes. The workout is designed with this in and mind so come ready to come in and work hard and be mindful of those around you as they get their workout in too!


Positive Communication


25min AMRAP

Teams of 3

  • 150 WBS (50 each)
  • 120 Pullups/Ring Rows (40 each)
  • 90 Burpee Box Jump Overs (30 each)
  • 120 DB Snatches (40 each)
  • 150cal Row (50 each)

Move fast. But more importantly, move well. Fitness doesn't mean taking shortcuts. Train hard, but train smart and train to get yourself better!

- Team 782

Saturday, February 17, 2018

Good evening. 

Roads were a bit slick out there. Stay safe tomorrow morning coming into the gym everyone!


Chipper Style Workouts

Doing something is better than doing nothing. For workouts with a good number of reps of a certain movement you want to find a plan and try to be continuously getting work in to chip away at what you are doing. 


  • 30 Back Squats (165/110lbs) (115/75lbs) (75/55lbs) - from the floor
  • 40 Box Jump Overs
  • 50 Pushups
  • 60 Russian KBS
  • 70 Situps
  • 800m Row

20min Time Cap

This is our hero style workout for the week. Chip, chip away. Move smart from the back squats to the box jump overs

- Team 782

Friday, February 16, 2018

G'day Friday.

PD day for me. I'll be bringing over a group of Phys Ed teachers from 1045 to 1145 to do a wellness session with them so the gym will be quite busy at this time if you are planning on coming in to train. 

For classes here is what we have for you!


Bar MU's/C2B/Pullups/Strict Pullups

We will work on your different progressions after warming up your hands and your shoulders and make sure you have different options for the workout. 


We will hit a few different drills to get you ready for your thrusters through your hips and shoulders. 


15min Partner AMRAP

  • 24 Thrusters
  • 18 Bar Facing Burpees
  • 12 Bar MU's/24 C2B or Pullups or Ring Rows/12 Strict Banded or Partner Pullups

An interesting rep scheme here. Part of you will want to go 12/12, 9/9, 6/6, but the workout is not a sprint so you will need to pace this out and you will need to pick a rep scheme you can manage for the whole 15 minutes. After working on the first two movements we will make sure you are working on the progressions you need to work on for your pulling strength. 

- Team 782

Thursday, February 15, 2018

And with that Valentine's Day is over. 

Hope you still enjoy everyday with your loved ones!!

Back at it again in the gym too. Can't wait to get in here with you and get after it. 


HSPU Progressions

We'll take you all the way from a wall walk to a deficit parallette HSPU and everything in between. We hope that you take the time to move well in this movement and get better at your efficiency and your full range of motion. 

Warmup with a wall walk/handstand/freestanding handstand and move through there to a few different progressions, including strict/kipping/box/pushups/DB strict press/etc. Take 8-10 minutes to try out a few different progressions and push outside your comfort zone. 


  • 25cal Row
  • 10 HSPU/Box Pushups/Pushups/DB Strict Press
  • 25 Burpees
  • 10 HSPU Progressions
  • 25 Box Jump Overs (high)
  • 10 HSPU Progressions
  • 25 WBS
  • 10 HSPU Progessions

Choose something very difficult for the handstand pushups, especially for the first round. Some of you will do parallette, some of you from the box. And don't be afraid to mix it up from round to round with your handstand pushups to challenge yourself, but at the same time get in a good workout. 

- Team 782

Wednesday, February 14, 2018

Going to change my week up a bit. 

Was talking to Greg about the programming and had our partner workout scheduled for Friday and some interval training scheduled for tomorrow, but because it's Valentine's Day and all I am going to put in a partner workout tomorrow, ideally with that special someone!

Keep setting those goals over the next week. Think big and then break that down in steps to help you reach that big dream. 


Walking Lunges - DB/KB

We'll work on a front rack walking lunge moving down the floor. We saw this come up in the open last year. Crush it. 

T2B/Leg Raises/Knee Tuck Progressions x 6reps x 3sets

Work this out and move in the warmup out of your comfort zone. 

Hang Power Cleans x 3reps x 3sets

Move some weight here and move it well. Get ready for the workout!


15min Partner AMRAP - alternate movements

  • 50' DB/KB Front Rack Walking Lunge
  • 10 T2B/Leg Raises/Knee Tucks
  • 10 Hang Power Cleans (155/105lbs) (115/75lbs) (75/55lbs)

The way this work is partner A goes and does the lunges and then partner B does the lunges and then partner A does the T2Bs and then partner B does the T2Bs and then from there the same thing for the hang power cleans. Some solid, solid grip work here too.

- Team 782