080125 FRIDAY


Big Bells. Darren & Craig power through heavy Fran pull ups with 45lb Kettlebells.

0600h Workout

The Bear Complex – 5 Rounds For Max Weight

7 Reps of the following rotation:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

You cannot rest during each set of 7 repetitions. The bar cannot rest on the ground. Your grip cannot be released from the bar. Start with a deadlift, then power clean to your chest, then front squat, then push press and lower the bar to your back, squat, then push press the bar to your front and lower to the ground, begin again. Repeat for 7 repetitions.


Here’s the CF One World Crew in action: Bear Complex

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  • craig

    Jimmy and Kelly had their first Bear this morning! Pretty damn good after they warmed up a bit.

    Kelly got to 50lbs.

    Jimmy hit 135 for 4trips.

    SARAH had her baby!!!!!! Congrats Sarah! Welcome Olivia (right?)!

  • Mike Erickson

    Hoorah!!! Way to go Sarah! Welcome Olivia!

  • Darren

    Yeah Sarah,

    No stop slacking and get back in here. We need you ready for the crossfit games.

    Nice to welcome a new firebreather to the family.

  • ultrasarah

    Olivia Evelyn Grace Marvin popped into the world at 8:44am on 1/24/08. She weighed 6lbs 5oz and was 18.5 inches long. She is awesome!

  • Luca Z.

    Yeah Sarah great job congratulations, from the Zanet family

  • Stavros

    Congrats Sarah!!!
    Welcome to world Evelyn : )

  • J Jones

    The DCF clan grows. . . Congrats!

  • Brian

    Congratulations from the Nesmiths. Wonderful