Upcoming Events Schedule!

Saturday 18th:
10a. NO oly-lifting.
11a. Team WOD @ Farmers Market- Right across the street from HCF!
2p. Bring a Friend community workout!

Sunday 19th:
11a. Portico Church @ Pourhouse Cafe
12p. Caravan leaving from HCF to Brown County State Park for mountain biking.
230p. Yoga with Ellie @ HCF.
4p. Week 3 CrossFit Endurance class.

Tuesday 21st:
8:15a. Tues/Thurs Relentless bootcamp begins!

Skill: Barbell complex- ALL

The Bear Complex

Attempt five complexes. Rest as needed between complexes. One complex is seven rounds of:

▪   1 power clean

▪   1 front squat

▪   1 push press

▪   1 back squat

▪   1 push press

Pick your start weight and try to go up each attempt. Don’t get greedy with that start weight! The bar should only tap the floor before starting the power cleans in between rounds. If you let go of the bar at any point during the seven rounds, it is a failed attempt. You can combine movements. You can do a squat clean into a thruster into a back squat and into a rack thruster. You can deadlift off the floor (after you tap and go) and do a hang power clean. The combinations are endless. You can rest while holding the bar at any part of the body. You have five attempts.