Teamwork!

Starting today we will be tweaking our schedule a little bit. First off, our Monday and Wednesday 7:00 pm sessions will return to regular group classes (no open gym). The Tuesday and Thursday 7:00 pm sessions will either be open gym or regular group classes, depending on whether or not we have an On-Ramp going. It will be regular classes with no On-Ramp and open gym when we do have it. Clear as mud? Good Bottom line is that there will still be a 7:00 pm class option for everyone.

ARCFit is making a push to provide you with more specialized training opportunities in 2013. As you know we will be hosting an Olympic lifting seminar on February 23rd (Olympic Lifting Seminar with Paul Doherty) and a Paleo workshop on March 2nd (Everyday Paleo). Both offer great ways for you to take your training to the next level! We also plan on periodically running one hour clinics designed to work on those “thorn in the side” movements that can cause serious frustration (double-unders, hspu’s and muscle-ups come to mind). If you see some quality training seminars out there and think it would benefit ARCFit athletes, by all means let myself or Coach Ryan and know and we will go about bringing them in.

Lastly, sign up for the CrossFit Games Open. This is a great way to test yourself and “compete” in a supportive environment. All ability levels are welcome to sign up. If CrossFit HQ posts a workout that you are unable to do that’s no big deal. We can scale it for that week and keep on trucking. We will program the Open work each week for 5 weeks so you will be doing it anyway. Might as well sign up and join the fun! BBQ and beer drinking usually follows our test days. Still not sure? Ask someone who did it last year.

TODAY’S WOD

Strength

“Bear Complex”

5 Rounds of 7 reps each. Increasing weight each round.

1 rep=

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Dropped bar in middle of round = 5 burpee penalty to be completed after 5 rounds completed.

Scale options: 3 Rounds

Buy Out:

6×30 sec handstand hold (rest as needed between sets) or 200’ handstand walk

ARCFit, CrossFit, Olympic Weightlifting, Paleo Diet, The Bear Complex, WOD