A – Muscle-Up EMOM 5 x 3
B1 – Bench Press 1 x 10 (40%) 1 x 6 (50%) 1 x 4 (60%) 1 x 2 (70%) 1 X 1 (75%) 1 x 1 (80%) 1 x 1 (85%) 1 x AMRAP (90%)
B2 – Pull-up 3 x 5,, 1 x 2, 3 x 1, 1 x AMRAP (add weight as needed, final set goal is 3+)
5 Rounds for time of: (15 minute Cap)
5 Chest-to-Bar Pull-ups
10 Hand Release Push-Ups
This time last year… Bryce announced the Old School vs New School Throwdown.
CrossFit Defense is coming to CrossFit Chicago!
When: April 21st
The CFD course is a fast-paced 1-day program open to anyone, from a new athlete with no self-defense background to even the most experienced athlete, martial artist. The course is a great introduction to Coach Blauer’s SPEAR System and provides multiple drills, reps and insight into how to use it effectively for personal defense. We’ve also analyzed CrossFit movements that parallel close quarter tactics to create some very cool drills.
Meet Coach Blauer
Tony Blauer is the only self-defense expert in the world who’s system and research has influenced athletes & trainers from every sector of fighting including traditional martial arts, MMA, kick-boxing, boxing, defensive tactics & combatives. Now, his concepts are even finding their way into CrossFit.
Read this insightful interview by author & renowned combatives trainer Loren Christensen who interviews Coach Blauer about background, influences and continued passion for coaching. You’ll get much much more at the event so register here:
Check out Tony in action and learn more about the S.P.E.A.R system:
THE SPEAR SYSTEM IS ELEMENTAL AND FUNDAMENTAL TO YOUR SAFETY
Elite Fitness & Self-Defense
No Martial Arts, No problems
What Ladies Really Want to know.
Can I apply what I learn on the course to my Fitness?
Rich Froning Jr. & Dan Bailey Get in the Fighting SPEAR-it :-)
Managing Fear when it Matters Most!
Are You A Target for A Mugging?
10 Questions about the CrossFit Defense seminar by CrossFit Journal.
Dark Alley Defense
Applied Fitness: CrossFit Defense & Training to Better At Life