Ascent CrossFit

Sandbags are gritty, simple, and one of the most underutilized tools in fitness.

This was one of my favorite pieces we’ve programmed in the last few months:

With a Partner
AMRAP 8

* 50 Bear Hug Sandbag Squats
* In Remaining Time: Max Distance Bear Hug Sandbag Walking Lunges*

*25’ increments

Most people immediately recognize that bear hug squats build raw leg and squat strength. What often gets overlooked is how much they improve squat mechanics and enforce proper positioning.

When performed correctly, the sandbag naturally pulls your torso forward in a way that’s different from both a front squat and a back squat. To stay balanced, your abdominals, and low back must remain engaged throughout the entire movement, forcing you to maintain a strong, neutral spine and an upright chest.

The act of crushing the bag into your chest creates tension through the upper body, helping prevent the upper back from rounding (or having that famous immature squat where the chest falls forward) and reinforcing proper posture. There are very few places to hide or compensate forcing you into what should be a natural squat position.

The movement exposes weaknesses, demands stability, and rewards/reinforces/creates good positioning.

Some days, it feels like the weight of the world is resting on your shoulders. The easy choice is to run. To quit. To convince yourself that laying down is better than standing up and facing the bear in front of you.

Those thoughts are normal. They’re part of the same instinct that has helped humans survive for generations—the urge to flee when something feels too big, too dangerous, too painful.

But growth doesn’t happen when you run.

It happens when you keep going.
Stand up. Take another step. Keep moving forward, even when every part of you wants to quit. When every odd is stacked against you.

Life will always put a bear in your path.

And around here, we don’t run from bears.

We fight them.

One step. One round. One day at a time.

Fight the bear. - Matt

Built for days like this ⛈️⚡️

On a 24:00 Clock:
3 Rounds
30 Wall Balls 20/14
10 Power Cleans 155/105
Then
In remaining Time:
Establish a Heavy Power Clean Triple

Here were our May PR’s.

And May Commitment Club! You guys crushed it! And May winner is ….get your box of salt today! 🧂⚡️

Greater love hath no man than this, that a man lay down his life for his friends. - John 15:13 KJV

Memorial Day 2026

Their sacrifice will never be forgotten. 🇺🇸

Strength in simplicity.

Heavy carries for longer distances before hand.

EMOM 18
Minute 1: 8-10 Strict Pull Ups
Minute 2: 4-6 Alt. SB Cleans
Minute 3: Rest

So simple it’s hard.

Nothing but good times around here 🤙🏻

Every 6:00 for 30:00
400m Run
15 Toes Through Rings*
10 Bench Press*

Deadlifting along. ☠️

The same 7 day opportunity awaits.

Weights will weigh the same as always.

Heavy weights lifted consistently still make you strong.

Steak and eggs still get you jacked.

And the recipe to change your life remains the same…

Bang weight. Eat steak.

Will we be seeing you?