Memorial Day

AnnouncementsDon’t forget to reserve for classes!Bear Canyon CrossFit – WODView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant...

Sunday Funday

AnnouncementsDon’t forget to reserve for classes!Bear Canyon CrossFit – WODView Public WhiteboardGymnasticsHandstand Walk (15 mins )Spend 15 mins of HandStand walking practice. Scaling Progressions -wall walk and hold -wall walk and hold + shoulder taps...

Partner WOD

AnnouncementsDon’t forget to reserve for classes!Bear Canyon CrossFit – WODView Public WhiteboardMetcon (Time)Partner Wod: For Time 40 Min Time Cap 2000m Row 50 Single Arm Devil Press 50 S2OH 135/95 10 Rope Climbs Run 400m 10 Rope Climbs 50 Hang Power...

warmup

AnnouncementsDon’t forget to reserve for classes!Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)Warm up: 40-20-10 1.Jumping Jacks 2.Ball Slam 3. Air Squats w/ Ball 4. Ball Slam 5. Jumping Jacks 6. Ball Sit ups 7. Ball Russian...

Friday

AnnouncementsDon’t forget to reserve for classes!Bear Canyon CrossFit – WODView Public WhiteboardStrengthSnatch Pull + Snatch (7x (1+1))E2M x7 sets. 1 snatch pull (not a high pull keep the arms long and shrug at top) + snatch starting at...