19 September 2019


On a 30:00 running clock,

From 0:00 to 10:00
Run 1 Mile (Big Loop) or Concept2 Row 2K

From 10:00 to 30:00 (Every 2 Minutes – 10 Rounds)

“The Big Bear”

1 Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Front Squat
1 Shoulder to Overhead
Overhead to Floor, 10 Second Tempo

Note: Athletes should have their barbells loaded before the mile run. Following the mile, athletes will rest as needed until the 10:00, then start on the “Big Bear” complex. Athletes can either maintain the barbell weight, or increase weight as they progress. On the complex, all repetitions must be consecutive or that particular round will be a foul. Athletes can string together the movements according their ability; for example, the first Front Squat to Shoulder to Overhead could be a Thruster, etc.

IMG 8157

Tom and Eliza promoted!


Thursday Special Programs 

  • CrossFit Masters Class (10:30AM – 11:30AM)


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