Announcements
Motivation
Creating The Program.  I’ve been involved with CrossFit since late 2004.  It has been amazing to see it evolve over the last 10 years.  My Degree was in Exercise Physiology so I immediately appreciated and understood the philosophy behind it.  With the open source model CrossFit has been able to adapt and expand.  Taking techniques from various disciplines and creating an ever improving strategy.  Early on in my personal CrossFit experience it was always about just completing the hardest version of the workout.  It wasn’t good training.  Over the past 7 years of coaching CrossFit as it applies to youth sports, first responder specific, and of course Mission CrossFit I have learned a lot about effective training.  I have tried different training methods both on myself and with our members.  We have seen tremendous success with our current programming.  Our gym is stronger and in better cardio condition than ever before.  Yet, one thing has bothered me over the past few years. It is when I hear people say they can not do CrossFit because it is to hard.  This has driven me to find a way to bring CrossFit to more people.  Especially those who think they can’t do it.  Our new program is completely tailored to each individual.  Where our current classes offer 4 different levels of the Workout of the Day the new program gives the participant their Workout of the Day specific to their abilities and goals.  Simply put it is a completely customized workout program using proven methodology that focuses on technique first and then intensity in a closely monitored program to ensure maximum success.  I guess that doesn’t sound so simple.  It is your program designed around your abilities and goals.  It is circuit training.  I need your help to get the word out.  If you know of anyone that you think would be interested in our program please send me their contact info.  I will be giving away 2 week trials to the first 20 referrals that I receive.  I want your family and friends to join our great community.
Strength
Technique for Bear Complex
 Workout Strategy
Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press.  For the workout I want to see the five distinct moves.  It is not a Squat Clean, Thruster, back thruster.  Find a steady pace, show good technique, and be smooth.  
Workout of the Day
Strength of the Day                                               
Level 1: 

 

20 minute AMRAP

Run 400 meters

5 Cycles of the Bear Complex

Level 2:   

 

20 minute AMRAP

Run 400 meters

5 Cycles of the Bear Complex, 65/45#

Level 3: 

20 minute AMRAP

Run 400 meters

5 Cycles of the Bear Complex, 75/55#

Level 4:

 

20 minute AMRAP

Run 400 meters

5 Cycles of the Bear Complex, 95/65#

*6 Rounds

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