Announcements
ATTENTION BEARS!
Please find below our new quarterly survey.
https://docs.google.com/forms/d/e/1FAIpQLSe9I-Yq2xO15Ad33q84Fe2DZjJ6eyaJ8h1jnu6AQo-62IcOuw/viewform?usp=sf_link
Thanks!
Lorenzo, Amy, and Bear Canyon Coaches
Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
MOVE YOUR BODY>>>
1.Air Squats
2.Pull ups
3.Pushups
4.Front Lunges
5.Back Lunges
6.Side Lunges
7.Sit ups
8.Russian Twist
9.Cherry Pickers
10.V-ups
Sweat WORKOUT
Metcon (No Measure)
ABS—— 3 Rounds
11.Barbell Sit up
12. Barbell Russian Twist
13. Barbell Reverse
Metcon (Time)
Thanksgiving with the Girls….
Angie’s House:
20 Air Squats
20 Situps
20 Pushups
20 Pull Ups
Helens House:::::::
400 Meter Run
21 KettleBell Swings 53/35
12 Pull ups
Frans House::::::::
15 Thrusters 95/65
Nancys House::::::::::
400 Meter Run
15 Overhead Squats 95/65
Grace’s House:::::::
20 Snatch 95/65
Isabels House:::::::::
20 Squat Cleans 96/65
Kelly’s House::::::::::
400 Meter Run
30 Box Jumps
30 Wall Balls
Coach Amy’s House::::::::::
20 Stone to Shoulder 100/75