Tuesday, July 9, 2019

Good day and good evening.

Loving this summer weather and all the good vibes it brings.

I know it is hard, but on some days you will have to create your own good vibes.

Try it. When things aren’t going your way instead of giving in, work for it. You will be surprised how much better you will feel the next day.

Have lots of time to think driving back and forth to the country and in the gym relaxing and working out. Lots of thoughts on growth and progress and wanted to share with you my attitude towards it. Sometimes in workouts we may feel we are competing against the person beside us or the run up that hill or that barbell. But we aren’t. The only thing we should be fighting against is complacency and ignorance. And two of the biggest keys to working on this is self awareness and reflection. Take a moment each day this week to pause and reflect on what is really important to you and what you are doing daily to make this a part of your life.

We also have an intro class happening tomorrow night at 630 if you have anyone interested!

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


After a solid warm up we will get right into this work.

8 minutes to build up to working weight for deadlifts and practice strict/kipping hspu.


3mins on - 3mins off x 5 Rounds

200m/150m/100m Run

10 HSPU/Box HSPU (slow and controlled)/Pushups

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

ME Burpees over the Bar

You are looking to hit the run in under a minute. Another minute to hit the hspu/deadlifts and then the rest of the time to lose a bit of soul doing a few burpees.

782 Adaptive - 11am

Strength & Conditioning

3mins on - 3mins off x 5 rounds

8 Shuttle Wheels

6 Double DB Cleans

4 Double DB Press

MEcal Row

- Team 782