Week of 7.31.17

Day 1 Work Up to a Heavy 1 Rep Back Squat then 5×1 @ 75-85% 5RFT 10 Thruster 93/63lb 30 Double Unders Barbell Roll Out + Max Effort L Seat 3×10 Day 2 Gymnastics 5 Strict Pull-up + 5 Ring Dips x 5 (add weight if necessary) 30 Calorie Bike x10 -1:00 rest...

Sunday 8.6.17

  Clean + Front Squat + Push Jerk x 5 5RFT 10 Thruster 93/63lb 30 Double Unders Mobility: Lat & Shoulder Complex Mash/Roll...

Saturday 8.5.17

  Some of our BearFitness members are competing in a Powerlifting meet today! They have been working hard for this so be sure to go out and support them!! Who:  Jennifer Hollanitsch, Nadia Battah, Cady Dueber, Amy Kaupp, Melissa Lasch, Samantha Hayes, and Jason...

Friday 8.4.17

  Press 5@55% 5@65% 5+@80% For time: 5 Rope Climbs 10 Push Press 135/93lb 4 Rope Climbs 8 Push Press 135/93lb 3 Rope Climb 6 Push Press 135/93lb 2 Rope Climb 4 Push Press 135/93lb 1 Rope Climb 2 Push Press 135/93lb Mobility: Forearm/Wrist Stretch (Floor)...

Thursday 8.3.17

  Be sure to watch Roderick and the Timberwolf team compete at the games starting today! Catch all the action here: https://games.crossfit.com/ 5RNDS 400M Run 5 Power Clean 205/133lb 10 Bar Facing Burpees 5 Bar Muscle-Up Rest 2 Minutes 3x 10 Back Extension 20 –...