Wednesday, July 3, 2019

Hello all!

Let’s keep the week going here at 782.

After the holiday weekend we had a big crew of athletes in here ready to get the summer going.

Remember that on Saturday, June 13th we have Greg and Allison’s wedding dance at 8pm in Victoria.

Come on, come all and let’s make it a party to celebrate these two amazing people and two big members of the 782 family.

The schedule online has been updated for both locations if you are looking to get in and get training.

The Special Olympics class for 782 has been moved to Wednesday evenings at 630pm at 782 Athletics in the Norton Diamond Soccer Complex.

CrossFit - 6/9/12/430/530

Strength

Tabata This - 20secs on - 10secs off x 8 rounds (4 minutes per round)

ME V-Snaps

ME Burpee Pullups or ME Burpee to a Ring

OH KB Hold (half rounds left, other half of rounds right)

Spend 4 minutes at each station. 1 minute transition time between stations.

Conditioning

2 Rounds - 16min Cap

45 Russian KBS

30 MB Situps

15 or 10 or 5 Bar MU’s or 30 C2B/Pullups/Ring Rows

Some core and gymnastics work here.

Stars For Life - 10am

Strength

Barbell Deadlifts x 5reps x 4sets

Wall Walks x 2reps x 4sets

We will cycle these two movements working on getting upside down and then getting some work lifting heavy objects.

Conditioning

3 minutes on - 3mins off x 3 Rounds

200m Run

2 Wall Walks

10 Deadlifts

ME Burpees

Comp Class - 630pm

Class WOD

Snatch - E90sOM x 8 rounds

2 Snatches

Comp WOD

With partner - split as needed

20 Double DB Snatches

20 Burpee Box Jump Overs

20 Tire Flips

20 DB Cleans

4 Full Length Sled Pushes

- Team 782