Casey Link

Casey Link

How I was introduced to CrossFit: TV.  Years later I saw BCCF driving by.  Looked like a good place to sustain some minor injuries and humiliation periodically.  Glad I accidentally picked the BEST box! If I never had to do this one exercise ever again,...

Sunday January 31st

Bear Canyon CrossFit – WODView Public WhiteboardStrengthPower SnatchA) Power Snatch 5 Touch & Go reps Every 45 seconds x 8 sets Start at 50% and build if possible Keep this complex Touch & Go If you have to drop the bar, then it is too...
BCCF Comeback Challenge

BCCF Comeback Challenge

This month the BCCF Comeback Challenge is rocking the macro game! To help you budget your macros check out the periodization plates below to help you build your meals. Fat is positioned in the center because you don’t typically need to add it to meals since we use it...

Saturday January 30th

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (Time)Solo Workout 100 Calories -directly into- 10 Rounds 10 SA DB S2OH 10 Single Arm DB Hang Squat Cleans 10 DB Step Overs -directly into- 300 DU *45min Time Cap Use a Single DB It is 5 reps each side not...

SWEAT FRIDAY

Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)40-20-10 1.Jumping Rope 2.Ball Slam 3.Jumping Rope 4.Air Squats 5.Jumping Rope 6.Sumo Squat 7.Jumping Rope 8.Side Lunge with weights 9.DB Curls 10.DB flys 11.Db PressMetcon...