The Assault Air Runner

The Assault Air Runner What is it? How do I use it? Why would I use it? The Assault runner is a self propelled treadmill. It has a slight curve to encourage a more upright running position hitting the balls of your foot at each foot strike. It allows you to speed up and slow… Read more »

Bears! Workout Tips.

Bears! Workout Tips.  Over the last couple of weeks we have been working technique from the shoulder to overhead position through movements like the strict press, push press, push jerk, and split jerk.  They are all useful techniques and all have their place in a CrossFit workout.  Some are better used for specific workouts than others. … Read more »

Tribe of Belonging

Tribe of Belonging Sebastian Junger wrote a book I read recently called Tribe. The whole premise behind the book is that in today’s society people are living longer, wealthier, safer, and healthier lives than ever before; and yet there is a huge piece missing from the majority of people’s lives on a deep human level…. Read more »

Why should you CrossFit?

Why should you CrossFit? I get asked this question from many people? I get responses that run the entire spectrum from women saying, “I don’t want to look like a man” or men saying, “When will you ever need to do a handstand pushup in real life.” After I finish trying to hide my disdain… Read more »

A Little About Wayne

A Little About Wayne What is something that is really popular now, but in 5 years everyone will look back on and be embarrassed by? Selfies, I like to call them lonely’s. At least ask the person next to you to take the picture. That way you might meet someone new. What inanimate object do… Read more »

How to Max out your lift effectively

How to Max out your lift effectively Tomorrow we will be testing your one rep max in the front squat and shoulder to overhead. To perform a max it is important get a good warm-up and progressively warm-up the weights. Below is a suggested rep scheme for warm up sets. WARM-UP 1×5 @ 50% 1×3… Read more »

Holiday Festivities

Holiday Festivities As you all know we are having our annual Holiday Party Friday, December 14th in the gym. The theme for this year is Christmas Cheer. Which means you can come dressed as a reindeer or casual or in workout clothes whatever floats your boat. I personally think I going to wear something loud… Read more »

Athlete Spot Light -Hope

Athlete Spot Light- Hope I want to give Hope a shout out, and if you see her give her an extra high five! Hope started with us in March, took a little break in the summer months, but when she returned in September she was fully focused on improving her health. She started with making… Read more »

Serious about Warm-ups

Serious about Warm-ups If you have ever attended a class at Crossfit Bear, you would instantly realize that we are serious about warm-ups. Bear crawls, inch worms, mountain climbers, walking lunges, you name it. There is an actual reason behind our warm-ups though. They aren’t just something that we do to fill in gaps to… Read more »


Karen You either love it or hate it, but either way you do it! 150 wall balls for time. This seems pretty simple but the continuous throw and catch can wear you out pretty quickly. It will be important to go into the workout with a plan. We will go over a couple quick tips… Read more »