Friday, October 5th, 2012

Perhaps you noticed the link on the left for the CrossFit Olympic Lifting Specialty Seminar. CrossFit 307 is excited to be hosting the specialty seminar next July! Yes, that's a ways out, but that's how much demand there is for Coach Burgener and his trainers. There is a 40 seat cap and these seminars are posted on HQ's website as well so there will be people signing up from all over. Click the link on the left for more details.

Reminder for those of you doing the Ta-Ta Trot on Saturday. Coach Ari would like everyone to meet by the registration table at 7:45 a.m. Dress warm and wear your CF307/Lifetime gear to represent! Have fun!


Hang Snatch, 5 reps Every minute on the Minute for ten minutes. Pick your own weight, increase the weight every two minutes. Set up your station with the weight increments you'll be doing.

WOD: Baby Bear Complex

5 Rounds

Power Clean

Front Squat

Push Press (not jerk!)

Back Squat

Push Press

You only get one bar. Four times through the sequence equals one round. Rest as much as needed but NOT with the bar on the ground.

REC: Foam Roller and Lacrosse Ball