Wednesday, August 14, 2019

Hello all.

Shirt order is going in today. We will be ordering a few extras that can be purchased after we have everyone pick up the shirts/hoodies they have pre ordered.

Remember this Saturday come on out to Blooming Point for the beach WOD at 10am and then in the afternoon at 155 Richard Drive from 2-7 for our annual summer social. There will be a class at CF 782 at 8am that Saturday.

Also stay tuned for any additions to our schedule come September and our Labour Day weekend schedule.

To continue our work this week let’s focus on our support for ourselves and our support for one another. Everyone that walks through these doors at 782 has made a choice to get better, both mentally and physically. We may not know their stories, but by being a positive addition to their story, their life, it will help us add another positive experience to our own story. Think about that tomorrow during each interaction we get to make with the different people you may run into in and out of the gym.

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


E2MOM x 6 - 12 minutes

3 OHS - from the rack

Pullup/MU progressions - 3 strict pullups and then build into some work on your kipping pullups/muscle ups if you have them. Or work on your beat swings if that is where you are at the moment.



Bar MU’s/2x C2B or Pullups or Ring Rows

DB OH Squat (L)

DB OH Squat (R)

400m Run after each round

Let’s get after it here. Choose a number for your muscle ups or pullups that works for you. Scale to work them in at least 3-4 sets. Move well through the overhead squats before adding too much weight.

Stars 4 Life - 10am


Strict Pullups x 3reps x 4sets

WBS x 10reps x 4sets

We will work through these two movements getting you to work on your power and strength.


4mins AMRAP - 4mins off x 2 -

15 WBS

10 Ring Rows

5 Burpees

Work those lungs here.

Comp - 630pm


Class WOD

Olympic Lifting


Snatch + Snatch Balance + OHS

E2MOM x5

Snatch x2

Partner WOD

4 Sled Pushes

8 Shuttle Runs

16 Dball over wall passes

8 Shuttle Runs

4 Sled Pushes

- Team 782