Tuesday, May 28, 2019

Hello all!

Summer is coming, right!?

Let us hope so anyway. We will be posting up our summer plans/schedule by the middle of June. For now just get in and get training.

For those of you who have kids we will be continuing our teens program most likely at 9am throughout the week and will be having a kids camp for a few weeks this summer.

We will also be running a sport specific elite training camp this summer from July 2 to the end of August. For students going into grade 4 through to grade 7 it will be at 8am on Tuesday/Wednesday/Friday and for students going into grade 8 through to 10 it will be Tuesday/Wednesday/Friday at 7am. Spaces will be limited and we already have 7 signed up for the younger group and 8 signed up for the older group. Touch base with me for more info.

CrossFit - 6/12/330/430/530

Strength

10min EMOM

0: 5 Strict Press

1: 25’ Handstand Walk/30sec Handstand Walk Practice/2 Wall Walks/30sec Handstand Hold

Conditioning

1000/800m Row

30 HSPU/Box Pushups/Pushups/DB Strict Press

200 DU’s/200 SU’s/3 minutes DU practice

20 HSPU/Box Pushups/Pushups/DB Strict Press

50 Burpees

10 HSPU/Box Pushups/Pushups/DB Strict Press

782 Adaptive - 10am

Strength

3 Rounds

5 Barbell Clean & Jerks

5 Pullups

10 Box Dips

Conditioning

10cal Bike

20 WBS

10 Shuttle Wheels

20 Ball Slams

1000m Row

CrossFit 101 - 730pm

Strength

10min EMOM

0: 5 Strict Press

1: 30sec Handstand Walk Practice/2 Wall Walks/30sec Handstand Hold

Conditioning

1000/800m Row

30 Pushups/DB Strict Press/HSPU/Box Pushups

200 SU’s/2 minutes Skipping practice

20 Pushups/DB Strict Press/HSPU/Box Pushups

50 Burpees (max 4 minutes)

10 Pushups/DB Strict Press/HSPU/Box Pushups

- Team 782