Thursday, July 4, 2019

Good evening ladies and gents.

Just wanted to say thank you to everyone for the birthday wishes over the weekend and the congratulations on the new house. It has been a hectic past few weeks/months in general and I can not tell you how much it means to me to know I have so many people sending along their well wishes.

We will be hosting a 782 summer/housewarming party some point shortly once we get the place up and running.

For now just keep doing what you are doing and throw up a post this week with the hashtag #attitudegratitudefortitude or write up something on our chalkboard!

We have a quite a few people in our fundies program now and will be having an intro class this Saturday if you have anyone interested in getting in with 782 this summer.

CrossFit - 6/9/12/430/530/630

Straight Up Conditioning

2K/1700m Row or 5K/4K Bike or 1700/1500m Ski

250 DU’s/400 SU’s/4 minute skipping practice

3K (belvedere lights) or 1 mile Run

*If still at skipping at 15 minute mark start on your run.

782 PrimeTimers - 10am

Strength

Core/Balance

3 Rounds

10 Step Ups on to plate or Box

10 Situps

20sec balance hold each leg (standing on one foot - use pole to test your balance if need be)

Conditioning

10min AMRAP

12cal Row

10 KB Deadlifts

8 Ring Rows

782 Adaptive - 11am

Straight Up Conditioning

500m Shuttle Wheel (50m x 10) - Side of the building is 25m

50 WBS

1500m Row

30 minute Cap

Get after it.

- Team 782