Tagged as: bear crawl


a. press: 5-5-3-3-1-1-1
b. tall split jerk:  100% x 1 x 3, 92% x 3 x 2
*base tsj% off previous successful press 1rm. finish each rep with controlled negative (eccentric) back to rack position.

3 rounds for time/splits:
10 killers + 25m sprint + 25m bear crawl + 15 wallball shots, 20/14lb

-post p1a results to comments

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good morning!


floor press
beginner: 3-3-3-2-2-1
intermediate: 2-2-2-1-1-1
advanced: 1-1-1-1-1-1

for time:
accumulate :90 in a handstand, wall
800m run
50 pushups, hand-release

-post results to comments

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last week’s ring dip debauchery.


box squat
beginner: 5-5-5-3-3-1
intermediate: 3-3-1-1-1
advanced: 1-1-1-1-1-1
*warmup to work sets, plan to increase weight per set

3 rounds for best average split, 2:00r
bear crawl, 25m
bb yoke walk, 25m @ 60% of P2
20 step-ups, 30/24″
15 squat jump pullups, strict

-post (p2/p3) results to comments

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Thank you to everyone that came to our Opening Day on Saturday. It was great to see all the new faces as well as the familiar ones! We hope everyone enjoyed their time here and at Market, afterwards. On a side note, I would like to take a moment to thank the CF312 crew, families, wives, girlfriends and members that helped us get this all together, as well as put up with us (especially me) over the last couple months of preparation. All 0f your commitment to helping on a variety of levels is so heavily appreciated and it couldn’t have been done without y’all. Today is DAY1, let’s do some work. Thanks again!