Good-bye Alcock!

25
Oct

Good-bye Alcock!

Question of the Day – What is your favorite memory from Alcock St?

This is it. The final WOD at 25 Alcock St. No more washroom door that gets stuck. No more waiting for someone to get out of the shower to use the washroom. No more feed mill smell.

Back in May of 2011, I was taking Joanna around the industrial park and showing her buildings I had looked at. We drove by Alcock, and I had never been up that street before. I saw four huge garage doors and HAD to pull over. We looked through the windows and saw that it was vacant. The next week, we signed the lease.

The space was HUGE! We had so much more room to do anything we wanted. But then you guys keep telling your friends and family about CrossFit Moncton, and over the next 2.5 years, it kept filling up.

Thank you ALL for helping to make my dream come true. I can’t wait to workout with all of you at the new spot.

But before that, I leave you with one of my favorite workouts. Enjoy the last workout and wear your ‘skunk patches’ with pride (if you’ve done this one before, you know what I mean).

“The Bear Complex”

7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 rounds. Rest as needed between rounds. Go for max load.

Rules: No resting on the ground (even to re-grip)
Jerking is allowed.
Thrusters are allowed.
Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.

Bear Complex Demo from CrossFit One World

Compare to Feb.1/13

Take a look at what Alcock used to look like….

[vimeo=https://vimeo.com/25094606]

107 Responses

  1. Valerie Arseneau

    Group WU

    5 Rounds of 7 reps of Bear complex

    35-40-45-50-60

    Good last WOD at Alcock!! Good Sharing the bar with you Jackie!!

    I’m so stoked to see the new spot when its all finished!!

    1. Valérie Arseneau

      QOD: lots of fav moments. Pretty much most of my classes were my favs! Like Marie-No’s classes, or Oly Classes with Kev when he had more confidance in me that I did (and he was right as I got a PR the week after), or dropping by to see the games and the Marc WOD. Just so many!! I enjoy going to the gym so much and I look forward to be at the new shing ding!

  2. Jackie Cantin

    There was no better way to go out then to be coached by Marie-N and to share the bar with Val!

    Group warmup

    5 R of 7 reps-Bear complex

    35, 40, 45, 50, 50

    Thanks for the encouragement this morning ladies! See everyone at the new spot next week.

  3. Julie D

    Good bye Alcock Street. We’ve had some fun, but looking forward to the new digs on Baig Blvd.

    Great Final WOD and I’m leaving Alcock on a positive note with a 10# PR on the Bear 🙂

    35-50-65-75-85

    On another note, the wine festival is next weekend. I have 2 extra tickets to the Saturday night tasting event (which is sold out) that I don’t need and have them for sale. If any one is interested, let me know….it’ll be a good “warm up” to the Kevin & Jo’s halloween party.

  4. Shane Hayes

    Group mobility and wu
    Wod: bear complex
    7 cycles of
    Power clean
    Front squat
    Push press or thruster
    Back squat
    Push press or thruster
    5 rounds increasing in weight each time, bar cannot be set down once starting each cycle.
    Didn’t really know what weights to use, first time doing this.
    95/ 115/ 125/ 135/ 155
    Tough workout. Thruster all weights all cycles.
    Great work 6 amer’s.
    Great class Marie.
    Good work chantal and trent on your Benchmarks!

  5. Tara

    Wow! is all i have to say to that video! The changes are insane 🙂 i am so very sad to leave this spot but so excited to see the new spot. Best memory of Alcock Street is the Games & Marc’s memorial WOD, so much crossfit love and emotion. I think that’s what will make it hardest not to walk in those doors again.

  6. Amber

    Can’t get cancel thing to work on my phone!!! Can you please cancel Davis and I for the noon class. Thank you and can’t wait to see the new place 🙂

  7. Amanda

    What a great QOD today. Best memory, there are so many…

    I coached my first class at Alcock
    The wod for coach Marc, seeing our community come together
    All of the Games wods
    I finally got under 30 minutes on my 5k run at Alcock…even with that horrid smell
    OLY cert

    I can’t wait to see what lies ahead for us at the new location!!

  8. Chantal L.

    Group WU

    Paleo benchmarks

    2k Row : 8:23.4 … 11, 4 seconds PR 😀

    Burpee/Wall ball complex : 77 reps (All 12, + 15 burpees + 2 WB) – PR or 9 reps

    I am quite pleased with my scores this morning as I wasn’t really in the mood for this!

    QOD … ahh great memories at Alcock.. first painting the walls, to the exponential growth of CF Moncton, hard work from Kevin and Jojo, New coaches, The hopper when it was happening at the box, finally taking the jump into my Cert 1, The games, Marc’s memorial, Oly cert, Baby Lydia, Baby Luna, Baby Wood (sorry all the other mama’s I haven’t WODed with your babies yet! 🙂 )…

    Can’t wait for the new memories on Baig! Time to go home!!!

  9. Crystal

    Great WOD for the last work out on Alcock st!

    Thanks for sharing the bar Heidi and all the encouragement Marie-No!
    I had a 20# PR from the last time I did this and it felt great!

    My best memory from Alcock st was taking that first step through those doors being so scared and nervous and seeing how many people were there to support me! It was the best step I have ever made joining CFM.
    The most memorable WOD would be the one we did for Marc and seeing everyone come together…it was very touching to see and be a part of.
    I am forever grateful to CFM and all the coaches and I am so very proud to be a part of this gym.
    Kevin, I congratulate you and Joanna on all you have achieved…I am very happy to have you as a coach and couldn’t imagine being anywhere’s else other than CFM.
    Best of luck on the move…I hope to be there to give you a hand and I cannot wait to get over and do a WOD at the new box! 🙂

    1. Lora

      I love this post, Crystal. You know, it is people just like you who make CFM such a great place to be. I am really happy you took that first step through the doors on Alcock St. I look forward your ‘next steps’ at the new box 🙂

  10. Mario

    QOD – So many great moments…

    The excitement when we first moved in, the 2012 and 2013 Crossfit Open, the many many first pullup/muscle-up/etc we witnessed, Marc’s WOD, my first week of coaching (was I ever nervous), my first WOD with Steph, etc etc.

    New spot, let’s make new memories happen!

  11. Caleb

    Last WOD on Alcock St was my 107th class. This CFM has helped me to lose over 60 pounds! Not only that, Ive met some cool people and got to workout with a lot of my friends. I’m gonna miss this place..

    See you at the new gym!

    The Bear Complex

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    Complete 5 rounds. Rest as needed between rounds. Go for max load.

    Max load was 115# last time was 95#

    1. Lora

      WOW Caleb. Over 60lbs of weight loss? That is incredible. Congratulations! And congrats on your 107 classes. Great work on the WOD today. Nice PR 🙂

  12. Blake

    Lots of great memories in the old place, and plenty more to be made at the new location!

    Bear Complex
    (did first two rounds with barbell but switched to dumbbells as wrist wasn’t holding up)

    — 45# (bar), 65# (bar)
    — 30# dumbbells, 35# dumbbells, 40# dumbbells

    Harder to find “rest spots” with dbs, but not nearly as heavy today. Still a great workout!

  13. Shawn Johnson

    The Bear Complex

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    Complete 5 rounds. Rest as needed between rounds. Go for max load.

    85-95-105-110(x5)-105

    Max load was 105# last time was 80#

  14. MOB
    Group WU

    The Bear Complex
    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press from Back

    Complete 5 rounds. Rest as needed between rounds.

    15, 20, 20, 25, 30

    Thank you for partnering with me Heather

  15. Julie J

    Mob
    WU X 1
    Group Warm Up

    WOD:

    The Bear Complex

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    Complete 5 rounds. Rest as needed between rounds.

    5 Rounds weights: 35-40-40-45-50

    Thanks for the great coaching Marie-No!!

    QOD — I started CFM at the Alcock location, so it’s a little bittersweet, kinda feels like home to me….I remember feeling extremely nervous and anxious the first time I walked in for the drop in one Saturday morning, but Heather (mum) was there for me and the best memory was the feeling I had once I was done the WOD!! I couldn’t believe the sense of community from the people that were there to cheer me on, and they didn’t know me from a hole in the wall…..that had me hooked and haven’t looked back since!!! I’m looking forward to making all kinds of new memories, PR’s and friends at the new location and continuing to be part of this great community!!

    1. I can relate, had that same feeling when I walked into my first fundamental at the older place on Rideout Street. Was nervous, but the gang was awesome. Lots of them still around today too! 🙂 Always a soft spot for the place where it all started for me.

  16. Shane Hayes

    I started at the Alcock location and I love everything about it, all my experiences have been great here. The ones that stand out the most though are the fun at the games Wod and Marc ‘s memorial Wod which I am still in awe over the support of the crossfit community. Can’t wait to see what fun we can have at the new place. Congrats Kevin on all your accomplishments and the growing CFM community. I will follow u and your gang along wherever u decide to go as long as u will have me. The place really makes no difference to me it is the awesome coaches people and fellow cfm peeps that keep me coming back! 🙂

  17. Jackie Cantin

    One year ago almost to the day, I did my first WOD at CFM. Truly, one of the wisest things I have done for myself. One of my favourite memories is the CrossFit games. This was my first real taste of how amazing the entire CFM family really is…thanks for being here for me and the other athletes at the gym. Best wishes for continued success at the new location.

  18. Kevin Mack

    MOB
    Group WU

    The Bear Complex
    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press from Back

    Complete 5 rounds. Rest as needed between rounds.

    65-75-85-95-105# (PR of 35# from Feb. 2013)

    50 Burpees

    Thanks for coaching Marie-Noelle and thanks for sharing the bar Corinna.

    1. Lora

      WOWZERS! Your PRs lately have been incredible, Kevin. I know how much hard work went into every one of them. Well deserved. Keep it up 🙂

  19. Andrea

    Group Warm Up

    WOD: “Bear Complex”

    7 Sets of the following and 5 rounds of the following:
    Power Cleans
    Front Squats
    Push Press
    Back Squat
    Push Press

    40-50-60-70-75

    This was a great WOD!. I am proud of myself for getting to #75. I have never pushed myself so hard before…felt great!! Thanks Heather for being my partner and I hope that shoulder smartens up:)

  20. Gillyon

    Warmup
    Bear complex
    55-65-75-80(failed…pressed it before my squat and dropped it) 80 (failed it on my last push jerk)

    Matched my PR. I know I can do 80lbs. It was all in my head. Thanks for sharing the bar with me MiniTank.

    QOD – in no particular order
    – first WOD post Lydia
    – Marc’s WOD
    – The open WODs (2013)
    – first bar muscle up
    – all the mornings I brought Lydia
    – the Christmas WOD 2013

  21. Frank

    wux2
    group wu
    The Bear Complex

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    95-115-125-125-95
    great work Mario and Marcel!
    Very though WOD.

    I’ll miss the Alcock gym. I had lots of great WODs and memories. Congrats Kevin and Joanna! Your hard work has paid off!

  22. melanie B

    Mobility
    WU x 1

    Benchmark: I am so surprised by my Score!! 😀

    2 K row : Beginning of challenge: 9:30 today: 9:18 12 second PR 🙂

    Wall Ball/ Burpees: beginning of challenge : got to 12 wall balls + 10 burpees : score of 58
    Today: All 12 and got to 10 Burpees : scores of 70 ,
    PR of 12!
    Good job everyone!

    1. melanie B

      Thanks Corinna for letting me know there was only one minute left when I started to take a little break lol, that cut it short 😛

  23. Laura K

    Group Wu
    Bear complex:
    30 35 40 45 50
    First time with this one. I could have used some bear spray!
    Thanks Wendy & Jenn for sharing the bar and the encouragement given.
    QOD: I have had many awesome moments at CFM. One major chuckle was running my first mile in a out of no where tornado like weather event. I ate dirt and was drenched. Smiles

  24. Steph L

    Mobility
    WUx1
    Group WU

    WOD: Bear Complex

    50-55-60-65-70×7

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    Complete 5 rounds. Rest as needed between rounds. Go for max load.

    First time trying the Bear!

    Great Class Corinna and Fun WU!! Thankx

  25. Robyn

    Paleo Benchmark WODs:

    1) 2000m Row

    Sept 10 = 9:54.8
    Oct 25 = 9:22.3

    PR of 32.5 sec.

    >>> Thanks for that extra push/encouragement towards the end, Lora! 🙂

    2) AMRAP 7 mins Burpees/Wall Balls starting w/3 and adding 3 on to each round

    Sept 10 = 45 reps
    Oct 25 = 53 reps

    PR of 8 reps

    >>> Thanks for the push, Corinna! 🙂

    I’m especially happy with my improvement on the row!

    1. Robyn

      Question of the Day – What is your favorite memory from Alcock St?

      Quite a few things in a relatively short amount of time, but a few are…

      – Having met so many wonderful people who have become amazing friends and mentors and who have gone above and beyond what I ever imagined a “Coach” to be.
      – CrossFit Games Open
      – Above all, being pushed beyond any of the limits I thought existed for myself.

  26. WOD Rx =
    75-95-115-135-155(x5)

    Matched my PR at 135, was a little too hungry after. Arms/shoulders were dead from Wednesday. Next time maybe do jumps of 10-15# instead of 20#.

  27. Paleo Benchmark WODs:

    1) 2000m Row

    Sept 18 = 9:11
    Oct 25 = 8:41:5

    PR of 29.5 sec.

    2) AMRAP 7 mins Burpees/Wall Balls starting w/3 and adding 3 on to each round 8lbs ball

    Sept 18 = 65 reps
    Oct 25 = 78 reps

    PR of 13 reps

    Super happy with my results, that was my first wod after pregnancy!!

  28. Jackie

    Group wu
    WOD bear complex
    1-arm DB
    15,20,25,25,25

    It’s much harder than you think, these 1 armed movements.
    Great class Corinna!
    Loved dancing with you Marie -N & Sarah! Great way to leave Alcock!

  29. Lora

    Mobility – lots and lots of mobility (will I ever “loosen up”?)

    Group WU

    WOD “Bear Complex” (one of my favourites!)
    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    Complete 5 rounds. Rest as needed between rounds. Once you start the set, the bar may not rest on the ground until all 7 sets of the complex have been completed. Go for max load.

    75-85-95-105-115#

    10# PR (from July 14/12)

    I’m going to have a nasty little “skunk patch” to show for this WOD tonight. I don’t know if I will ever get used to lowering that bar behind my neck. It gives me heaps of anxiety every time 🙁

    Great job 6:45 crew. It was fun to be partnered up with you Jeff S 🙂

  30. Tom L

    Mob
    WU x 1
    Group WU

    WOD: Bear Complex
    7 sets of:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    Complete 5 rounds. Rest as needed between rounds. Once you start the set, the bar may not rest on the ground until all 7 sets of the complex have been completed. Go for max load.

    70-75-80-85-90#

    Thanks for all the advice Corinna!

  31. Marcel

    wux1

    group wu

    The Bear Complex

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    75-95-115-125-105F

    Nice sharing the pain with Frank & Mario, nice work guys. Haven’t tackled this WOD since Rideout Street!

    Best memory at Alcock would be the CF community coming together to honour Marc.

  32. Lora

    QOD: I have so many wonderful memories from moments on Alcock St., its hard to pick just one favourite. Top 3, in no particular order are: Jeff’s first WOD (after months of nagging him to join), 2013 Games Open, and Marc’s Memorial WOD.

    1. Lora

      Oh how could I forget: Getting L1 Cert and becoming a Coach at CFM…..and, hit the 500 classes milestone (along with the t-shirt!).

  33. Tania

    The Bear Complex

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press

    45- 55-65-75-80 (Tried one sequence 2x at 85#)

    Great coaching as always Marie-No and great sharing the bar with you Maddie! You were a great support with lots of tips! Thanks!

    Kevin and Jo- Congrats on all your accomplishments so far wtih CrossFit. There is a reason we all tell people to join CFM! You are truly in this for the right reasons, the coaching staff is the best and the members are inspiring and encouraging. I am so happy I joined over a year ago. Look forward to my 1st WOD at the new box! Thanks for all the hard work you have put into the new place! 🙂

  34. jeff

    Love the Bear… IT band still giving me issues so no PR today but happy with my digits! 🙂

    75-95-115-135-145 (2) the fail on the 145 was completely mental, I had set my goal when I started at 135 and when I went through it I was “done”.. loaded the 145 but knew before I picked it up that I wasn’t going through all 7! note to self, get to the gym more! 🙂

  35. Craig H

    Mob
    Wu
    More mob
    Wod: bear complex
    7 sets 5 rounds
    75,85,95,115,125

    Was able to do thrusters all the way through. Came down on my neck hard a couple times going to pay for that tomorrow. It was great sharing the bar with Gabe tonight. Thanks for the final class Corinna.

    My best memory of crossfit at Alcock st is after I went to the blizzard beat down and thought that maybe I could get into this crossfit thing I showed up to a Friday night crossfit games trial. Seeing everybody giving it there all and ever single person there cheering them on I could not turn away. I signed up for the prep course and have enjoyed every minute since. I have never had such success training before. And I am now at a weight I have not seen since high school over 10 years ago.

    1. Lora

      Great job on the WOD Craig. Impressive weight. I remember when you joined. I think Jeff and I were talking one night after seeing you in a WOD, and we both said “He is going to be a beast”. We were right! This Crossfit thing is really working for you. 🙂

  36. jeff

    My first wod was at Alcock st.. so many memories in this place..
    We have a fantastically diverse group of people here at Moncton and I wouldn’t have it any other way, all walks of life, all sizes, all abilities, all ages and each and every one supports the other! I’ve been on both sides of this, being the one supporting someone who is struggling to finish.. and many times the last one finishing the wod and receiving the same support in return!!

    became a member (thanks to Lora for dragging me in kickin and screaming, now you have the same fight dragging me out! :))
    became a coach (one of the best decisions of my life)
    MU
    bar MU
    most importantly the friendships that I made at CFM! Love you all!

    now, DU will have to be reserved for BAIG!! lol..

  37. Corinna

    The Bear Complex

    65-75-85-90-95

    PR: 15lbs

    Great class M-N and it was fun sharing the bar with you Kevin. Great job on the WOD!

    Memories at Alcock:

    Laura’s first fundamental’s class
    The Cross Fit Games WOD’s and both Hopper’s
    Laura almost being killed by a sudden tornado during her mile run! She literally looked like a drowned rat! lol!
    Completing my Cert 1 in Toronto
    Completing my Cross Fit Kids Certificate in Toronto
    Going through Kevin’s and Joanna’s rigourous training apprenticeship in order to become a trainer at CFM
    Coaching my very first class
    Completed 2 Olympic Lifting Seminars at Alcock St.
    Having Sadie and Wallie at the gym
    Marc’s WOD
    The week we opened our doors to Maritime CrossFit this summer
    All the love and support I received from everyone a few weeks ago when my dad passed away
    I could go on and on….I love my Cross Fit Family! xoxox Looking forward to making many more new memories at our new box.

    1. Laura K

      I know I feel very proud all your CF accomplishments. I think you are an awesome Coach and Athlete.
      Wallie and Sadie are also proud of their Coach Mommy.

  38. Ryan

    Mobility
    Group WU

    WOD: Bear Complex, 7 sets 5 rounds…
    80-85-90-95-90 –> Had trouble getting my arms locked out 100% of the time at 95, felt the need to drop to 90 to do things properly

  39. Maddy

    2nd class post knee scope

    Mob + group WU

    WOD : Bear complex with Tania 🙂

    7 sets / 5 rounds
    Power clean
    Push press
    Power clean (an extra one instead of the squats)
    Push press

    20-25-30-35-40

    Before starting, I figured that if I took out the squats that I would be able to do something close to my old weights (starting at 50# working up to 95#). However, I quickly found out (with the 35# bar) that the knee bend on the clean and the dip on the push press was going to be harder on my knee than I expected so I scaled the weights waaaaaay down. Still a work in progress… still great to be back at the box!

    500 m row – 1:58

    QOD : Games Open especially because I got to know the peeps from the morning / daytime classes! I’m looking forward to the 2014 games in the new digs!

  40. Kevin

    I loved reading everyone’s comments tonight. I hope it’s evident, as Tania mentioned, that I’m in this for the right reasons. Every decision that’s made, I ask myself ‘is it going to be better for the members?’ I’m hoping that moving to this new location is going to make your CrossFit experience the best it can be.

    Now I know that it’s just a building. We’ll also be developing our training staff so that we can better coach you. I’m sure you’ve noticed we’ve changed the program slightly. We’ve heard nothing but great comments so far.

    Anyway, I’ll answer the QOD for today (better late than never)…

    -Doing our first workout there (FGB Championship)
    -The 2011 Hopper!
    -The 2012 Games
    -Seeing so many firsts (pull-ups, muscle-ups, PRs, etc.)
    -Watching the training staff grow and evolve
    -Opening our doors to MCF and reuniting with friends
    -Witnessing thousands of pounds being shed from people
    -Watching people overcome fears and limitations that they thought they had

    So many more…

    I can’t wait until Monday when you all get to see the spot. I know you’ll love it.

  41. Lance

    Mobility

    Wux1
    Foam Roller and Lacrosse Ball Mobility

    Paleo Challenge Benchmark #1

    Burpees and wallballs 3-6-9-…

    Old total =143
    New total =148

    Paleo Challenge Benchmark #2

    2k Row

    Old Time =7:38
    New Time =7:26

    The burpee wallball one made me feel light headed for a bit afterwords really hard wod. Row felt really good the rowing night a few weeks ago helped a lot made a huge difference tonight.

  42. Amanda

    65-65-65-70-75

    Should have started with a lower weight I think.

    Oh my gosh I was a complaining, cursing mess today. Sean I am so sorry you had to be my partner. Great job on your last set!

  43. Heather S

    Favorite memories…sweat angels, rowing with the mom’s to be, Oly cert, first games, Cheyenne’s return, first wod with Tracy (so proud of you girl!), working out with my kids, Josh’s whining, the looks on people’s faces at my one 6 a.m. Class, showing off my “old” jeans, dead lifting my body weight, back squatting my body weight, front squatting my body weight, planning to jerk my body weight! And especially all the hugs and high fives. Gonna miss you Alcock

  44. Jennie

    Well did my last wod tonight, what a great gym we have, thanks kev and Joanna for the best place ever to work out, so many good memories going back almost 2yrs now, 1st time I went I was so impressed with how strong everyone was, and Im happy I hung in there!!!
    Great wod tonight, should have done 65 on my last set but will do next time, thanks coach Corina for the help on my last wod on the gym’s last night, she always knows when to yell at me when I deserve it and give a little hop on a straight pull up lol
    Can’t wait to build new memories at the new gym!
    So Exciting!!!!

  45. Gabriel

    WUx1
    Foam rolling + lacrosse ball on shoulders

    Group wu

    WOD @ 115
    shared bar with Craig!

    75-85–95-105-115

    Needed 2 attempts to get the last 115 in.

  46. Jen C

    Mob
    Group Mob and Wup

    WOD: Bear Complex – 7 sets of the following for 5 rounds
    Power Clean
    Front Squat
    Push Press/Jerk
    Back Squat
    Push Press/Jerk
    Rule – no resting the bar on the ground, even to regrip (this is an issue for me as I always feel the need to regrip – something to work on)

    My weights:
    45lbs
    50
    55
    60
    65 (this was heavy for the back squat – form was not good)

    great sharing the bar with you ladies 🙂

  47. Jen C

    Nearly puking at the end of the free drop in session – oatmeal for breakfast and then Crossfit a few hours later is never a good combo

    The great feeling you get walking in the door – everyone is so supportive, cheering you on and pushing you further than you think you can go

    Watching the look on someones face when they get a goal they have been striving for.

  48. Tara

    “The Bear Complex”

    7 sets of the following sequence:
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press
    60-65-70-75-80lbs partnered with Lee great wod, We rested more then we should learning curve 🙂

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