Monday, January 7, 2019

Hello all!

First full week of 2019 coming up.

Time to get in here and get to work with a great group of people at 782.

Reminder that the 730 class is now CrossFit 101. If you need to come to that class you can jump in on that workout, but tomorrow we still have regular classes at 6am/12/430/530/630. On Tuesday night we have open gym from 630 to 730 as there is no Olympic Lifting class for the next couple of weeks. We have CrossFit 101 at 730pm.

Get your friends signed up for CrossFit 101 or LiveFit ASAP. LiveFit also begins tomorrow morning at 9am.

https://cf782.onramp.online/planner

http://www.crossfit782.com/livefit/

http://www.crossfit782.com/crossfit101/

CrossFit

Strength

E2MOM x 12 mins - 6 rounds

  • 4 Overhead Squats or 4 Front Squats

Snatch Balance the first rep if possible.

Build in weight throughout the 6 rounds if you are comfortable with this movement.

Conditioning

2mins on - 4mins off x 3 rounds

  • 20 Overhead Squats/Front Squats (95/65lbs) (75/55lbs) (65/45lbs)

  • ME Burpee Box Jump Overs

Just get after it. No reason to slow down here. Make sure you breathe through your reps.

LiveFit

Conditioning

60secs cardio - 30secs rest - 60secs core - 30secs rest x 3 rounds

  • Row - Plank

  • MB Slam - Side Plank

  • DB Step Up - Side Plank

  • MB Thruster - L Sit Hold

Core/Mobility

3 Rounds

  • 20 Russian Twists

  • 30sec Squat Hold

  • 20 Situps

  • 30sec Downward dog

Have some fun!

CrossFit 101

Strength

Front Squats - 10mins

4reps x 4sets

We’ll take some time here to build in weight and work on form.

Pullups - 8mins

3reps x 4sets

We will work on your strict pullups here with a partner. There are many different options. With a band, with a partner, jumping pullups, ring rows, etc.

After a warmup we’ll practice these two skills before getting into some conditioning.

Conditioning

4min AMRAP x 2 - rest 4mins b/w sets

  • 10 Goblet Squats

  • 8 Ring Rows

  • 6 Shuttle Runs

- Team 782