Penalty the Bear – CFS

Jun 29th, 2017

Category: CrossFit

Penalty the Bear – CFS

Bayside Crew – Halloween 2013

4th of July Weekend Schedule
Friday 6/30 – Normal Schedule
Saturday 6/1 – Lumberjack 20! No classes in Southie Orange. All levels classes at 8AM, 9AM, 10AM, 11AM & 2PM. Oly class at 11AM. Mobility class and Intro class at 12pm. There WILL be babysitting from 9AM-10:30AM.
Sunday 6/2 – Normal Schedule
Monday 6/3 – All levels classes at 530AM, 630AM, 9AM, 11AM, 12PM, 4PM, 5PM, 6PM & 7PM. There WILL be bootcamp class at 6:30AM.
Tuesday 7/4 – Partner WOD! All levels classes at 8AM & 9AM only. Happy 4th!

Dr. Fernandez In the House THIS Friday Night!
Dr. Fernandez is taking appointments for this Friday, June 30th from 4pm – 7pm. Dr. Fernandez is an Internationally Certified Chiropractic Sports Physician and a member of the International Federation of Chiropractic Sports Physicians. His adjustments include soft tissue work, which make his sessions magical! Come on in, get adjusted, and head into the holiday weekend feeling great. Click HERE to see his rates and to sign up!

Nutrition Challenge – Almost Done!
We’re in the final week of the Nutrition Challenge! Congrats to everyone who has made it this far! The final day of food logging will be this Friday, June 30th (you must log your food/points for Friday). To answer a question we’ve been getting a lot: YES! You can do your final weigh-ins before July 4th Weekend. But remember, the challenge winners are not determined solely by weight loss. Your benchmark workouts also matter, and we won’t be testing these until after July 4th weekend… so don’t go TOO crazy! 🙂

Weigh-In Dates/Times
Friday 6/30 during all classes
Saturday 7/1 8am-11:30am, 1pm-3pm
Wednesday 7/5 5:30am-9am, 4pm-8pm
Thursday 7/6 5:30am-9am, 4pm-8pm
Friday 7/7 during all classes

Warm-up
Run 100m
10 Power Cleans
10 Front Squats
Run 100m
10 Push Press
10 Thrusters
Run 100m
10 Back Squats
10 Behind the Neck Push Press
Run 100m

Accessory
Ring Dip
5-5-5-5-5

*Increase weight each set. If unable to perform unassisted ring dip, work on using the least amount of assistance possible for each set

Strength
Push-jerk
3-3-3-3-3

WOD
15 Minute AMRAP
5 Bear Complexes (115,75)
200m Run
-If you drop the bar during the set of 5 bear complexes complete 5 burpee lateral hops on the spot before continuing

Level 2 – (95,65)
Level 1 – (75,45)
ADV – (135, 95)

DISCUSSION 3 Comments

  1. Sean Flannery 07/01/2017 at 3:44 pm

    Dips: 80×5
    PJ: 231X3
    WOD: 5 Adv

  2. Jason Barrow 06/30/2017 at 1:01 am

    Push Jerk: 145×3
    WOD: 6+5 Rx

  3. Brian Campbell 06/29/2017 at 9:21 pm

    Dips: 70×5
    Push Jerk: 255×3
    Wod: 6 Adv
    Had to sprint the last 200m run and made it in with 1 sec left… Fun wod!