Announcements
Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.
4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.
APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed
Beaverton Strength and Conditioning – CrossFit
A: Bear Complex (30 reps-Use 115/75 – Rx+ use 135/95)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Squat clean thrusters are OK
Time cap – 15 min
Each time you drop bar perform
1 rope climb, 3 burpees – 6 TTB – 9 wallballs
You can rest in front rack, back rack, hang or OH…not on floor
A: Bear Complex (30 reps @ 115/75 -Rx+ – 135/95 – 15 min cap)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Squat clean thruster OK
The only places to “rest” are in the front rack, back rack, hips, or OH position
Each time you break perform the following
3 burpees – 6 TTB – 9 wallball
B: Metcon (AMRAP – Rounds)
EMOM 21
Min 1 – 15/12 cal row
Min 2 – 5/3 ring MU
Min 3 – 3 snatches 115/75