Tuesday, April 2, 2019

Hello all!

Great turnout today for our first ever seniors’ fitness class. Details to follow this week with how that program will be structured and when it will start.

I am always so proud of 782 and our community and each and every single member, but recently I have been feeling extremely proud of the inclusive community we have created here. We have world class athletes whom I talked about yesterday working out along aside everyday athletes, such as myself (ha!), to adaptive athletes, Special Olympics athletes, teenagers of all ages, and now seniors of all ages. It absolutely makes my heart super happy to think about that. And we have dogs floating around all the time!

CrossFit - 6/12/330/430/530

Strength

E2MOM x 5 rounds (10 minutes)

3 Strict Press + 30secs Handstand Practice

Get those shoulders moving.

Conditioning

21-15-9

Burpees

5-10-15

S2OH (155/105) (115/75) (75/55)

at the 7min mark

21-15-9

T2B/Leg Raises/Knee Tucks

5-10-15 (10-15-20)

Strict HSPU/Box HSPU/Pushups

14min Total Time Cap

LiveFit - 9am

Conditioning

40secs on - 20secs off x 5 rounds

MB Thrusters

DB Step Ups (2 DBs)

MB Situps

DB Snatch (1 DB)

MB Slams

DB Farmers’ Carry (walk or jog)

Mobility

3 Rounds

30sec Child’s Pose

30sec Pigeon Pose (each leg)

30sec Downward Dog

Adaptive - 1030am

Strength

4 sets

3 BB Clean & Jerks

3 Pullups

alternate b/w these two movements

Conditioning

18min AMRAP

15cal Row

9 Shuttle Wheels

15 WBS

9 Shuttle Wheels

Get it.

CrossFit 101 - 730pm

Strength

E2MOM x 5 rounds (10 minutes)

3 Strict Press + 30sec Wall Walk or Handstand Practice

Get those shoulders moving.

Conditioning

21-15-9

Burpees

5-10-15

S2OH (95/65lbs)

at the 7min mark

21-15-9

Leg Raises/Knee Tucks

5-10-15

Box HSPU/Pushups

14min Total Time Cap

- Team 782