Monday, August 12, 2019

Monday. Let’s Go!

Few more weeks of summer left so let us enjoy every moment we have.

Continue getting into your fitness and enjoy quality time with those loved ones around you. If you get a chance this week take in some of the Old Home Week events. We have a few people in the 782 community involved with this awesome community event.

Saturday at 10am we have our second beach WOD at Blooming Point and then that afternoon we have our summer social at 155 Richard Drive from 2pm to 7pm. That evening we hope people will continue their get together out on the town.

Tomorrow I will be taking over the 782 Athletics Instagram and Facebook account and I will be over there from 6am to 8pm coaching and working and programming and all that fun stuff. Sam Smiley, our head coach there, is living his best life on vacation so I get the chance to take over this role a bit this week. Come check out one of these classes, schedule is here: and see what our Stratford location has to offer. Remember that your membership to CF782 and 782 Athletics gives you access to both fitness facilities!

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


10 minutes to build to a heavy 3 rep Thruster - from the floor

We will get you into teams of 3 and let you move some weight to start the week. Work with efficient form before throwing on the weight.


Nice and Easy Chipper - 18 minute Cap

75/60/50 Thrusters (75/55) (55/35) (45/25)

75/60/50 Bar Facing Burpees

75/60/50cal Row/Ski/Bike

This is going to be fun. Scale the numbers before scaling the movements or anything. Let your coach know what you are going to do and get after it. This is a hard 18 minute cap as we want you to be honest with yourself on your fitness and scale the numbers to suit your ability. Push your pace to the best of your ability and see where you end up with this workout. Can’t wait.

PrimeTimers - 10am


DB Thrusters - 3reps per arm x 4sets

Take a dumbbell and work on your power from the squat to the overhead position. This is a very functional tool to add to your fitness repertoire.

Ring Rows x 6reps x 4sets

Let us get stronger pulling yourself off the ground.


4min AMRAP x 2 - rest 2 minute b/w rounds

100m Run/Walk/Jog

10 Ring Rows

10 Thrusters (5 per arm)

Max Effort Situps!

Take about a minute to walk or run, choose your distance appropriately, and then about 30-45secs to do your ring rows and then a minute on your thrusters. Use the rest of the time to the 4 minute mark to do as many situps as possible.

- Team 782