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Wednesday…7/1/15

Happy July 1st! In case you missed our announcements from yesterday, here you go:
1) If you are planning to participate in the 24-Day Nutrition Challenge, and you forgot to place your order on Tuesday by noon, you can still place an order today (Wednesday) and pay for 2-day shipping! Alternatively, we also have a few challenge kits available at the box – first come, first served!!
2) We will have a modified schedule towards the end of the week in observance of the 4th of July holiday – we will be having ONE class on Friday July 3rd @ 9am. The rest of the weekend we will be CLOSED!
3) We are hosting a USAW Level 1 Cert at the box in about two weeks (July 11-12). If you want to be a part of it, you better sign up fast as there are a few spots remaining: https://crossfitforglory.com/usa-weightlifting-course-hosting/
 
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While searching through our WOD archives, I came across this picture to illustrate an approved resting position for the bear complex today:
IMG_9250
 
A. Weightlifting:
15min Bear Complex Practice – find something heavy for 3
 
B. MWOD:
Lat Foam Roll – 2 x 30s ea side
 
C. WOD:
For Time –
 
7 Bear Complexes
10 Inverted Burpees
5 Bear Complexes
10 Inverted Burpees
3 Bear Complexes
10 Inverted Burpees
 
D. Post-WOD Recovery:
What Hurts? Fix it!
 
Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the clean and front squat into a “Squat Clean”, or you may power clean then front squat. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack, 1 Bear Complex is complete.
The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is to complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed, immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.

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