Friday - January 3, 2014

After discussing with everyone tonight, and after looking at the weather, we have decided to cancel Friday early AM classes.  My commute home was tricky and it's supposed to snow throughout the night. So 430am and 515am classes will be canceled on Friday morning this week due to inclement weather! I plan to be there for the 830am class.  If the 830 class is, however, canceled, I will be posting it on the website, so please don't text me.  But as of now, the 830 class is on.  And if nothing is posted, the 830 class is STILL on.  Thanks guys!  Stay safe out there!   




WOD "Bear Complex"

Without stopping or dropping the bar, complete the following sequence, seven times:

  • Power Clean;
  • Front Squat;
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat;
  • Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, bring the bar to a rest on the ground.  Add weight, attempt another sequence of 7. Repeat for a total of five rounds.


  • PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO. It will help clarify things immensely.
  • Cherry-Pickers: If you skip this workout you are MISSING OUT. This is one of the most rewarding CrossFit WOD’s we program.
  • There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
  • Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
  • Athletes are to START LIGHT, and add weight after each completed sequence of seven.

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