Bear Complex for Strength

Jul 15th, 2015

Category: CrossFit

Bear Complex for Strength

Tucker

Tucker taking the turn!

CrossFit Southie Bootcamp will be back in August, with a special rate of $149 for first-time members! The August session will kick off on Monday, August 3rd and run through Monday, August 31st.
It’s not too late to work on your fitness this summer and ramp up your training. Our bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes. The special rate of $149* for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week, 1 bonus “butts and gutts” class per week, and Sunday Yoga. Click HERE for more details and to get signed up!
Current CFS members! Got a friend who is interested in getting started? Refer a friend to August bootcamp and receive a $50 referral bonus off of next month’s membership!
*This offer is for 1 month only and applies exclusively to new members and alumni members that have been inactive for 90+ days.

Strength
EMOM10
1 Bear Complex
-Ascend in weight as able. Report starting weight and ending weight.

WOD
10 Minute AMRAP
10 Hang Power Cleans (135,95)
15 Wallballs

Level 2- 115,75
Level 1- 95,45

Cashout
3 Rounds
10 Jackknives
20 Sit-ups
30 Hollow rocks

DISCUSSION 10 Comments

  1. KB 07/16/2015 at 5:28 am

    Hayleyburnsmyass —I showed up – Snookie u weren’t even in site 🙁 – back on the shit list you go
    Celebrated my 1 year anniversary at CFS with my favorite TinaMo & the 7:30 crew . Good tunes & had to share
    My first class experience with them – -me asking the 1 person that didn’t do the warm up ( and thinking oh this chick I like already ) how she got out of doing the warm up and her replying ” I own the place that’s how ” lots of laughs tonight. 730 always keeping it real

  2. Ben Brauer 07/16/2015 at 12:44 am

    155/195
    6+7 RX

  3. lizowiz 07/15/2015 at 10:37 pm

    Bear: 95-120
    Wod: 4+10 rx
    Sweaty Mess!

  4. Kelly 07/15/2015 at 8:47 pm

    sweaty bear: 85/105
    WOD: 5+7 @75# and 10# WB
    MARTINE POWERS SIGHTING IN THE 7AM!!!!

  5. Cash Lady 07/15/2015 at 6:04 pm

    Complex: 65/115
    WOD: 5+3 at 85# and 10lb WB
    CASH-OUT: Talk with Beretta 🙂

  6. Brian M. Maser 07/15/2015 at 4:41 pm

    Bear Complex: 135/200
    WOD: 6+1 Rx

  7. Crowley 07/15/2015 at 1:23 pm

    bear complex: 135#
    wod: 6 rx
    cash-out: only had time for 2 rounds

  8. Eddy 07/15/2015 at 12:48 pm

    Complex: 135/175 (failed shoulder jerk at 185)
    WOD: 5 Rx
    Cashout: GHDs and handstand walks

  9. Nick Alonso 07/15/2015 at 11:55 am

    Bear 95/165
    WOD 4+5 RX
    Wicked Cashout

  10. Jason 07/15/2015 at 11:44 am

    Strength: Bear complex 135/175
    WOD: 5+15 @115#
    Steamy