First of all. great, great beach WOD this past Saturday. Everyone that came out got in a good workout, a nice little swim, and lots and lots of sun and fun afterwards. And big shout out to our very own SARAH BROWN for her very first muscle up today!
Our next big thing coming up is September 26, which is a Saturday, and is our the Island Expedition at Clinton Hills, in Clinton, PEI. Everyone keep that date open and spread the word to your friends.
This week also marks the 1 year anniversary for CrossFit 782. On Monday, August 4, 2014 I coached my first class at CrossFit 782 and I just wanted to start this week off by thanking you all for such a fantastic year. Coming back from Korea and my CrossFit family over there I was nervous about how I would be received back here on the Island within the CrossFit community. Without a doubt the acceptance and kindness I have been given have exceeded any expectations I had starting this adventure. I am extremely grateful to have walked into such a hard working, caring, and close-knit community that we have here at CrossFit 782. You guys and girls are truly amazing and make coming into the gym such a rewarding experience each and everyday. Thank you for all of this and I can't wait to see what the next year has in store for us. This week we will have a few more updates about our 1 year anniversary and what we have in store for you over the next few months.
Deadlift x 7reps - 5reps - 3reps
After a solid warmup for the deadlifts we will work on three separate sets. The first set you will do 7reps and then for the second set you will do 5reps and then for the third set you will do 3reps. For each set you want to build in weight. Do at least 2-3 warmup sets before you get into these 3 working sets.
- 2 deadlifts
- 4 T2B
A little core workout and a little grip workout. We have not published any weights on this as for each person they will be different. Work off of about 80-85% for the weight you completed in the third set of the strength portion. It should be relatively heavy. For the T2B try to hang on and get those reps done.
- Team 782