Friday, February 8, 2019

Hello one and all.

Week has been a long one I’d say. Those winter days can take a toll on morale and your ability to stay focused on doing the right things day after day. Build your habits on a daily and weekly basis and then stick to them. Sometimes you have to just go through the motions to move forward from day to day or from task to task. Those habits or principles you will build into your daily routine or life make it easier to stick to your plans or goals when the days get tough.

Friday is always fun so grab a friend and get in here to train!

CrossFit - 6/12/430/530


15mins to build in load.

Bear Complex - 3 Rounds

Clean + Front Squat + S2OH + Back Squat + S2OH

The 3 rounds refers to how many times you cycle through this complex without dropping the bar.

Few notes on this workout. You can do a squat clean/squat clean thruster as your first movement. You can substitute a second front squat if you do not feel comfortable bringing the bar down on your back from the overhead position.


14min Partner AMRAP


Cluster (Squat Clean Thruster) (155/105) (115/75) (75/55)

30 UB DU’s/60 SU’s + 10 T2B/Leg Raises/Knee Tucks after each round

LiveFit - 9am

60on - 30off x 3 rounds

and then

30on - 15off x 3 rounds



Walking Lunge

DB Press

We will move with purpose and efficiency on the first part and then on the second part we’ll move with speed and power.


Hip Flexor Stretch

Hamstring Stretch

Upper Back Roll Out

Teens - 330pm

Open Gym

- - Team 782