Thursday’s WOD – November 12th

Reminder – “You CAN DO Burpees” is in FULL effect! Bring in canned / Boxed food items for our neighbors at HOPE. For ever canned / boxed item brought in, you can assign 10 burpees to your fellow athletes and your favorite coaches!

Saturday the 14th – The gym will be closed. Head down to Turn 2 Crossfit for the Turf Wars Partner WOD (41655 Reagan Way Suite H, Murrieta, Ca. 92562).

Friday Nov. 20th is CFU Happy Hour at Craft Brewing Company from 7:30pm – ? (530 Crane St, Lake Elsinore, CA 92563)

Thanksgiving Day we will also  be closed.

DAY ONE/ THURSDAY 11/12/15
Warm-up (0:00 – 6:00):
Dodgeball
Mobility & Dynamics (6:00 -25:00) :
Trainers Standard

Mechanics/ Form Weightlifting (25:00 – 35:00):
Go through the Bear Complex movements. Get to the point of an empty bar for C4.

5X2 Bear Complex

*Advance/Intermediate – add weight or empty bar/ Beginner – PVC pipe

WOD Demo/ Mechanics/ Skill(35:00 to 40:00)
Go over whiteboard, partners, categories, set-up, and demonstrations of movements, and progressions.
STRENGTH( LONG/ W):

CAT ONE/ TWO:
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set.
Rest 5 minutes between sets.
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press Complete seven sets for one round.

5 Burpees if you bar hits the ground before the end of a complete round.

CAT THREE:
Bear Complex 7-7-7-7-7
Weight used 115/80#
Rest 5 minutes between sets.
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press Complete seven sets for one round.

5 Burpees if you bar hits the ground before the end of a complete round.

CAT FOUR:
Bear Complex 3-3-3-3-3-3-3
Weight used 95/65#

Use the heaviest weight you can for each set.
Rest 5 minutes between sets:
This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press Complete seven sets for one round.

5 Burpees if you bar hits the ground before the end of a complete round