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

View Public Whiteboard

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