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651-419-5112 Info@bearfitnessmn.com

Saturday 11.26.16

  CrossFit WOD 3×8-10 Single Arm KB/DB press 7RFT 7 Box Jumps 24/20” 7 Front squats 95/63lb 7 Shoulder-to-Overhead 95/63lb Accessory: 3×1:00 or < Plank/Weighted Plank Mobility: Box Shoulder Stretch Box Calf Stretch Banded Posterior Chain Floss...

Friday 11.25.16

  9:30 OLY/ 10:30 & Noon CF OLY Split Jerk CrossFit WOD 1RFT 10 Burpees 20 Power Snatch 95/63lb @ 5 Minutes 1RFT 20 Burpees 15 Power Snatch 115/73lb @ 10 Minutes 1RFT 30 Burpees 10 Power Snatch 135/103lb @ 15 Minutes 1RFT 40 Burpees 5 Power Snatch 155/118lb...

Thursday 11.24.16

HAPPY THANKSGIVING!  8 & 10:30am Classes ONLY! CrossFit WOD 2 Person For time: 150 Cal Row 100 Wall Balls 20/14lb to 10/9’ 50 Toes-2-Bar 50 Power Clean 135/93lb 50 Toes-2-Bar 100 Wall Balls 150 Cal Row 1 Person works, 1 Person rests. Switch as needed. Mobility:...

Wednesday 11.23.16

REMINDER: NO 6PM CLASS TONIGHT! CrossFit WOD Turkish Get-up 10 reps each arm 5RFT: 30 Double Under 15 Pull-Up 10 Dumbbell Alternating Snatch 50/30lb Accessory: EMOM5 1-5 Ring Muscle Up Or Max Height PVC Jump Over Mobility: Kettlebell Calf Mash Seated Straddle Lizard...

Week of 11.28.16

Day 1 Strength: Back Squat 1×6 @ max weight Back Squat 4×6 @ 70-80% of max Close Grip Bench 3x Dumbbell Row 3×10 Rear Foot Elevated Split Squat 3×10 Conditioning/Accessory: 5RNFT 10 Alternating Dumbbell Power Snatch 10 Strict Pull-ups * pick a ...