Sunday Funday

Sunday June 30th CrossFit Workout 10am at CrossFit Dover We will be doing a team workout two CrossFit Bears will pair up with two CrossFit Dover members and complete a workout together. Nothing like getting to know fellow CrossFit athletes then to push through a team workout together. After the workout we will be enjoying… Read more »

Amanda Miller

“You may now know the classic CrossFit Girl Benchmark “Amanda”, 9-7-5 of Muscle Ups and Squat Snatches @ 135/95 lbs, but do you know who the Amanda that it’s named after is? THE WOMAN Amanda was named after the 2009 CrossFit Games competitor, Amanda Miller. In 2009, and known by her pistol tattoos on her hips, Miller… Read more »

LumberJack 20

Lumberjack 20 Memorial Hero WOD “On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others. Four of the slain soldiers and 11 of the wounded were active CrossFitters… Read more »

A Better Overhead Position

Tomorrow we will be practicing overhead KB walk to help perfect our overhead lockout. Having a stronger lockout position can help improve overhead lifting, handstand push ups, and overall body awareness health. You want your elbow to be fully locked out, bicep close to your head, thumb pointing back towards your posterior , and all… Read more »

So Much Power in this Post!

The power position is where the bar meets the hips while the arms are still long, and the heels are still driving through the ground. From this position, we violently extend our hips upward to maximize our power going into the bar before we pull ourselves down.  If the power position isn’t reached, or if… Read more »

Improving Toe to Bar

Learn how to eliminate that double kip in toes to bar! While you are technically doing RX toe to bar you are relying more on the swing and momentum vs using the skills and strength you have developed and need to continue to develop. Learning how to keep the tension in the kip for toes… Read more »

Kan Jam Friday

This Friday at the gym we will be playing Kan Jam at 7pm!! Brush up on that frisbee throwing and get ready to slam it! May 31st- Open Gym 6-7pm & 7pm Friday Game Night June 8th- Saturday Bring a Friend Day 10th- Monday Last Day of Kids & Teens 22nd- Saturday – Courtney and… Read more »


At CrossFit Bear we look forward every year to attacking the workout ‘Murph’ the Saturday before Memorial Day.  This is a special day for us, not only because we love tackling a tough workout with our fitfam, but because the workout ‘Murph’ is special and if you let it, it can have a really large… Read more »