Monday, December 3, 2018

G’day folks.

Hope all is well and you are ready to start off another solid week here at 782.

Training has been going well with our Olympic Lifting. Remember if you really want to get some focus on it come to comp class on Wednesday nights at 630 and Saturday at 2. Or better yet, our Olympic Lifting class on Tuesday nights at 730.

Once we get into the new year we are going to be launching a new Olympic Lifting program. It will run for 6-8 weeks and will be two days per week for people with at least 3 months of CrossFit experience and will be run by our very own Kyle Strang.

For those who have friends interested in our new programs, CrossFit 101 and LiveFit, tell them to check out our website and register for a free intro class to check out and chat about these new programs. CrossFit 101 is a fundamentals style program run for 8 weeks and LiveFit is a functional fitness class with a focus on low impact bodyweight training.

Remember to get signed up at



Burpee Box Jump Overs


We have been focusing our days on lifting and technique, but this week we are going to start our week off with a good ol’ fashioned lung burner. We’ll practice these three skills as it relates to the workout. The weight will be light on the thrusters.


  • 50 Burpee Box Jump Overs

  • 50 Thrusters (95/65lbs) (75/55lbs) (55/35lbs)

  • 1 mile Run/Row or 1300m Ski or 2mile Bike

25min Time Cap

Just put your head down and grind through this one. Make a plan on the thrusters and adjust as your body tells you to do so. We have a few more days left to run!

We can stagger the starts in two or three heats if need be.

- Team 782