Tuesday, August 13, 2019

Twisted Tuesday.

Hope all is well and you are ready for a fantastic day here at 782.

Loved being at 782 Athletics for the day getting to know new members and be part of the Stratford community. Make sure you check out the schedule and get into this facility when you have the chance. Check out the schedule at 782athletics.com.

Shirts are on their way in now.

People asking what they can bring to the social this Saturday. Just yourselves and any extra snacks you may wanna have and share. We’ll be throwing down some burgers and hot dogs and beverages and have a few yard games on the go. Afternoon event so bring the kids and families! And don’t forget we are at the beach that morning at 10am, regular class at CF782 at 8am.

Once we hjt September we will be looking at starting back up our CrossFit 101 class. If you have anyone interested have them get in touch with us by the end of the summer!

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

Strength

E2MOM x 5 Rounds - 10 minutes

3 Deadlifts (build in weight)

3-6 Strict HSPU/Box Pushups/Pushups

Some great upper body work and some strength for that posterior chain.

Conditioning

2mins on - 2mins off x 5 Rounds (20 minutes)

5 Deadlifts (315/225lbs) (225/155lbs) (185/125lbs)

10-15 HSPU/Box Pushups/DB Strict Press (something unbroken to start)

10-15 T2B/Leg Raises/Knee Tucks (something unbroken to start)

ME Pushups

Let’s get it. Some solid core, cardio, gymnastics work here. Move well on each movement and you will get better long term.

782 Adaptive - 11am

Strength

3 Sets

10 Pistol Press (alternate arms)

5 Pullups

10 Pushups or Plate G2OH

Conditioning

3mins on - 1mins off x 4rounds

10 Plate G2OH

15 WBS

ME Row for Meters

Get it here. Take about a minute-minute and half to get your mobility and movement work in and then row hard for the rest of the time.

- Team 782