090929 Tuesday “Bear Country”

Strength/Skill Work:  Kip Swing

WOD

Complete 3 rounds of the following:

5 Bear Complex Cycles (Power clean, front squat, push press, back squat, push press)

Immediately followed by max effort chest-to-bar pull ups.  (Use an assistance with which a minimum of 15 pull-ups may be completed per round.)

Rest as needed b/w rounds.  (3-5 minutes)  Work to increase weight for the bear cycle each round.

*Reminder that 6am classes on Tuesdays & Thursdays starts today!*

This Saturday’s 9am class will be take place at Bent Creek for the Assault Series 5k trail/road race.  There is also a 1 mile fun run at 11am and two mountain bike races at noon and 1:00.  Entry fees are extremely reasonable and all proceeds go to support Bent Creek Park!  $10 5k or MTB, $5 mile fun run, $16 for both 5k & MTB.  Oh, and if neither of these events sound enticing you can always come on to cheers on participants while enjoying a free cold beer from French Broad Brewing Company!  Pull out your CFA attire and meet us there!  Find more information here.

CrossFit Endurance:  Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20).  All are welcome to meet Dale & Shanna at the gym at 1:00 for this one if interested!