Thursday, May 9, 2019

Hello all!

Get in here and get after it.

Thursday

Tomorrow we do not have anything going on at 782 Athletics.

Friday

On Friday we will be running our regular classes at 782 Athletics. That means CrossFit 782 classes will all be at the new facility just for the day, except for the open gym teens class. This is just a one day thing to show you all the facility! We will have you out of the workout within the hour so as you have places to go you will be there on time!

Saturday

Classes as usual at CrossFit 782.

We will be having a free trial class for kids grade 3-6 at 782 Athletics at 9am and then a trial class at 10am and 12pm for adults.

Regular classes will start there Monday. Schedule to be posted on the site tomorrow.

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

Strength

EMOM 12 (12 minutes)

5 Deadlifts + 2-5 Strict HSPU or Box Pushups or Pushups

Should take you about 25-35 seconds of work and then some rest so go at an appropriate weight and progression.

Conditioning

21-15-9

10min Time Cap

Deadlifts (225/155) (185/125) (135/95)

Pushups

Box Jump Overs

Prime Timers - 10am

Prime Timers - 10am

Review Skills

Barbell Deadlift x 4reps x 3sets

We will look at picking another new object off the floor. You can add some weight here.

Lunges x 6reps x 3sets (3per leg)

We will look at balance here. This can be a half lunge as long as you are moving well.

New Skill

Shoulder Press - Strict x 5reps x 4sets

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

Workout

5 complete sets or maximum 15 minutes of work

1min Row/Bike/Ski

3 Deadlifts

6 Ring Rows

9 Squats

Have a great time here moving!

Adaptive @ 782 - 11am

Strength & Conditioning

5 Rounds

3 BB Clean & Jerks

5 Pullups

7 Box Dips

Conditioning

4min Max cal Bike

After some big strength work here we test a good little grit piece.

CrossFit 101 - 730pm

Strength

EMOM 9 (9 minutes)

3 Deadlifts + 1 Wall Walk

Should take you about 25-35 seconds of work and then some rest so go at an appropriate weight and progression.

And then practice for 7 minutes:

Kicking into a handstand.

Conditioning

21-15-9

10min Time Cap

Deadlifts

Pushups

Box Jump Overs

- Team 782