Prepped for Success: Nutrition Strategies for The CrossFit Open

Prepped for Success: Nutrition Strategies for The CrossFit Open The Open season is upon us, bringing with it the excitement, fun, and camaraderie of five weeks of Friday Night Lights! While all of us focus on the community aspect of The Open, many of us also view this as a time to test our physical… Read more »

Ashlee’s 2019 Goals

Action is the foundational key to all success. –Pablo Picasso Goals can be easily made but it’s the action, dedication, thought and time you put into your goal that is most important! Setting goals too high can be intimidating to some people or unattainable in some cases. However, setting a goal too low does not… Read more »

L-Sits are LIFE!

One of the most effective core exercises ever! You want to start in a shoulder width position. While externally rotating your arms to get into a solid locked out position.  This position will allow you to get a slightly leaned back position which will allow you to develop a stronger position.  What most people tend… Read more »

Why Fran is Fran?

**** Athletes,         The 6am and 7am classes will be cancelled for February 12th as the freezing rain and cold temperatures have made the roads very icy. Quinn    The Story of Fran by: Greg Glassman “If a hurricane that wreaks havoc on a whole town can be Fran, so can a… Read more »

CFB Game Series!

  *6am, 7am, and 9am Class Cancelled Feb 11th*   Game Series! We love to have fun at CrossFit Bear. We love to have fun so much that we have decided to start a new fun event called the CFB Game Series! The series will consist of teams of 4 members so start recruiting your… Read more »

Dynamic Duo 2019

Dynamic Duo!!! Come cheer people athletes, judge movement, and move weights around!!  

Coach Lamar’s 2019 Goals

Goals for 2019 Goal setting is a powerful process for thinking about your ideal future, and for motivating yourself to turn your vision of this future into reality. A new year brings a new list of goals to achieve and strive for. We want them to smart and measurable no matter how small or big they are. 1…. Read more »

Progressing to Strict Muscle Ups

Working the strict movement on stable surfaces will help you learn timing and control on the muscle up. Try stacking boxes up so you can practice the muscle in the hollow position. Start with working on the forearm to a muscle up catch position on a box. Then once that becomes easy and smooth try… Read more »


Linda is a bench mark workout that is famously known as the 3 bars of death.  In tradition of CrossFit standards it is a deadlift at 1.5x body weight, bench press at body weight, and clean 3/4 body weight.   If you are lighter in weight and strong (AKA Chris Spealler) you are jumping for joy… Read more »

20 Reps of Fun!

Oh the 20 Rep Max Back Squat is a doozy.   It is mentally and physically taxing but with the right approach can be very rewarding.  Some suggestions for how to pick a weight to do the 20 rep max are this Try 55% of you Max Back Squat this might not seem like enough weight… Read more »