Ladies, don’t forget about our Wine, Wod, and Yoga on January 10 at 6:30pm! NO 6:30 class that day
Come join our 6-week nutrition challenge starting January 13!

Bear Canyon CrossFit – SWEAT

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Trainers Choice (No Measure)

10 Cal Bike

10 Burpee

10 Push ups

10 Pullups

10 cal Bike


Metcon (No Measure)

Superset these 2 movements:

•Close Grip Barbell Presses: =5 sets

of 10 with a 40X0 tempo

• Chin-ups: 5 sets of 10 with a

40X0 tempo

* Rest 1min.

Metcon (No Measure)

Barbell Bicep Curls:

• 6 sets of 10 with a 40X0 tempo


Ball Push Ups 6×10

Rest 1:00

Metcon (No Measure)

5 Rounds:

20 KB Shrugs

10 Barbell Sit-Ups (45lb. bar)

6 Pull Ups Switch Grip