Monday, November 5, 2018

Hello one, hello all.

Hope all is well and you are enjoying the last pieces of your weekend.

After a crazy October looking forward to a nice November.

Here is a link for our scheduler to help us and you know who is going to be at each class so we can plan accordingly for the bigger classes. Thank you for signing up in advance. There will be no limit on how many people can sign up for class, but this allows to see what classes will be filling up!

https://cf782.onramp.online/planner…

https://cf782.onramp.online/planner?fbclid=IwAR1vwE5qiGAvVMM18eZPVIMlVNR5K17yNBEUngpnOkhKWllcW7vC6amHQCI

If you’d like to see Jordan Spence play, his Moncton Wildcats are visiting Charlottetown this Thursday and play the Islanders at 7pm.

On November 17th the Island Throwdown is taking place in Summerside at the Credit Union place, hosted by CrossFit Summerside. Sign up at comptracker.io

Strength

20 minutes to hit the follwing

Front Squats x 3reps x 5sets

Get under a barbell and hit some solid numbers here. You should need about 7-8 minutes to hit a couple of warmup sets and then have 12 minutes to hit your 5 working sets. All sets should be heavy. For example I’d try to hit 185/205/225/245/255.

Conditioning

At exactly the 25 minute mark start the following

  • 100 Air Squats

  • 1K Run/Row/Ski/ 2K Bike

  • 50 Box Jumps

Some leg endurance, stamina, and then power all thrown in there. Gives you the first 15 minutes to warmup and then 25 minutes to hit your front squats and then 20 minutes to hit all this and still be done within the hour! Lots of work to do. Get to it. If need be share a box with a partner and just go rep for rep until you finish. Focus on the take off, generating lots of power in the jump.

- Team 782