“The Bear” crew
“The Bear”
See “Homework” from earlier in the week

Run 5k

Cherie and Kyle flipping the tires
10 Pullups
5 Tire Flips
150 M Run

Bring your I-Pod, Walkman (if you have one still), or whatever it may be that you listen to for tomorrow’s WOD as it will be outside for the nice weather that’s rolling in.

Front Squats
5×5×3×3×1×1×1
Behind head press
1×1×1×1×1
All practice for your meeting with “The Bear” on Saturday

8 Pullups
12 Box Jumps
16 Pushpress
5 Rounds

Hey all – thanks so much for all your support and happy thoughts for us with the birth of Keagan!!  Keagan and I (Tricia) will be at BLAST tomorrow for a workout for me (hope it goes well!) and also to meet everyone!!  We won’t be at the 7:30 a.m., 10:00 a.m. or 10:30 p.m. [...]

Justin getting the deadlift…check out his Alma Matter t-shirt!
500 M Row
9-15-21
Kettlebells
Handstand Pushups
Deadlifts

If you plan to be here on Saturday pay attention. We will be doing “The Bear” and you need to watch this video to get an idea of how it goes.
http://media.CrossFit.com/cf-video/CrossFit_TheBear.mov
No…you can’t put the bar down during a round. You must hold it and advance you weight through the 5 rounds.

“The Chief”
3 Power Cleans
6 Pushups
9 Squats
5 rounds of 3 mins of work
1 min rest between rounds
Add sets from each round for your total