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Thursday, 4-7-2016

6
Apr

Thursday, 4-7-2016

Hey Members!  Reminder that Rachel Crass and the Two-Day Advance Barbell Coaching Course/Seminar will be at ACF this Saturday and Sunday (4/9-4/10) in the weightlifting room.  There is still an opportunity to register and this seminar is a deal at $249 for two days/$150 for one day of professional instruction and weightlifting knowledge bombs!!

NOTE: There is no change to our current Saturday & Sunday schedule.  However, there will be no weightlifting allowed in the North Room Saturday & Sunday – you are still welcome to lift in the Main Room.

Here is the link for more details about the Course as well as registration:

https://www.regonline.com/Register/Checkin.aspx?EventID=1788848


Workout of the Day
Rx Ring Complex
3 Muscle Ups
6 Dips
.Scaled Option
6 Ring Rows (challenging)
6 Muscle Up Transitions
6 Dips.then,

.

 

Bear Complex (Strict not flowing)
7-7-7-7-7
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat (be careful bringing bar down onto back)
1 BTN Push Press
= 1 complexPerform 7 complexes in a row without setting bar down. Then repeat all of that for 4 more grip crushing, cardio blasting, muscle burning, soul crushing sets. Start LIGHT! You have been warned. Have fun with this.  Post your scores to the Whiteboard.
 
 
= 1 complexPerform 7 complexes in a row without setting bar down. Then repeat all of that for 4 more grip crushing, cardio blasting, muscle burning, soul crushing sets. Start LIGHT! You have been warned. Have fun with this.
This is the epitome of O.G. CrossFit videos from way back when. You see in the video they are doing sort of a flowing complex. Try your best to keep each movement distinct, ie. instead of a squat clean thruster, it has to be a power clean, stand up, then front squat, then push press.Post your scores to the Whiteboard.

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