131230 ~ Beep Test....CrossFit Style!


As our preparations for the 2014 Open begin, it is important to test our baseline numbers in order to see how far we have come since the completion of our Bulgarian Cycle.  I am announcing these dates early so all member have enough time to check their schedules and reserve a time to come in and test.  It is important that as many members come in and test as possible.....if the class is full, please come in anyway and complete your lifts on these 2 days only:

Monday January 6th - Olympic Total

Thursday January 9th - CrossFit Total

Let's update those #'s on the wall......let's make PR our most used acronym in 2014!!


10 min to find 3RM Backsquat


EMOM x 6 min

 A) 3 Backsquat @ 80% Above

B) 6-10 Strict HSPU (Min 6...Max 10.  Unbroken if possible)


A) "Bergeron Beep Test"

12 min Cap

EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

B) Elizabeth

21 -15- 9

Squat Cleans (135//95#)

Ring Dip

Cash Out:

3 x 1 min

Handstand Hold

"L" Sit (Accumulated Time)

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