Here we are...it's almost the end of the line for 2015. It's definitely the last workout in the gym this year.

What a better way to finish than with a some bench press and a dumbbell metcon.

You know this already but we are a little different as far as CrossFit gyms go. We really value the principles found in powerlifting and strongman training. The development of raw power and strength is vital to an athletes foundation. Training the lift is one of the best ways to develop pure raw strength in the upper body. The bench press works the muscles in the back, the arms and the chest. Who wouldn't want a chance to really develop their upper body?

While the bench press doesn't always enjoy the celebrity of the Olympic lifts or the squat, it is an incredible training tool and vital to any strength and conditioning program. Plus, when everyone understands the how and the why behind the lift it's a lot of fun to train in class. So we figured we should end on a high note.

Join us tomorrow, the only class is at 9am. We know that no one likes to skip Bench day and there are already a bunch of people registered. So come down and have some fun with your fitness friends. I'm looking forward to seeing you all there.

-Lift Strong and Prosper

Today's Program

Fitness/ Performance

BENCH PRESS 6 X 2

FOR TIME
Four Rounds
5 Dumbbell Deadlifts
5 Dumbbell Hang Squat Cleans
5 Dumbbell Thrusters
5 Dumbbell Lunges each leg

*5 Burpee penalty every time you set the Dumbbells down

Immediately after all four rounds, complete the following
30 Burpees
50 Pull Ups