Monday, May 13, 2019

Good evening.

Big day coming up for the 782 Family.

Tomorrow we officially open the doors at 782 Athletics. There will be class at 6am, 12pm, 330pm for kids, and then again at 430 and 530. There will be open gym and some sport specific training from 630 to 730.

Class at CrossFit 782 will run as usually scheduled.

Classes at 782 Athletics will be similar to our current CrossFit 101 classes as they will be an introduction to fitness. If you have anyone interested they can come in at any point to one of these classes and we will help them adjust to the class. For our current members you can come in and still get a good workout in during this hour!

CrossFit - 6/12/330/430/530/630

Strength & Conditioning

E2MOM x 5 Rounds (30 minutes)

0: 30 Squat Jumps (to MB)

2: 30 DB OH Lunges

4: 5 Front Squats

We’ll take the first 7-8 minutes after the warmup to get set up for the front squats and make sure you feel comfortable with the other two movements. On the zero mark you will hit your 30 squat jumps and then at the two minute mark you will hit 30 overhead lunges with the dumbbell. And then finally at the four minute mark hit your 5 front squats. We will hit this cycle for 5 rounds.

Scale the numbers as need be.

PrimeTimers - 10am

Review Skills

Shoulder Press - Strict x 5reps x 4sets

Use a dumbbell for these. Can practice with a pvc pipe too.

Barbell Deadlift x 3r x 3sets

Add a bit of weight for this one if ok with the movement

Conditioning

8 Rounds

30sec Row for max metres - 30sec Rest

Workout

3 complete sets or maximum 10 minutes of work

3 Deadlifts

6 Shoulder Press

9 Squats

12 Situps

Have a great time here moving!

Something a little different here.

CrossFit 101 - 730pm

Strength

E2MOM x 5 Rounds (10 minutes)

5 Front Squats + 5 Leg Raises or Knee Tucks

Conditioning

5minutes on - 5 minutes off x 2 Rounds

6 Burpees to a plate

9 MB Slams

12 Walking Lunges

15 Squat Jumps or Air Squats

- Team 782