Don’t forget on Labor Day Monday Sept 7 we only have 9/10:15/11:30 classes! Come and WOD and then enjoy the rest of the day with family and friends!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)

2 Rounds

10 Cal

10 Air Squats

10 Banded Press

10 Push Up


McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

Accessory work

4 Sets:

:30 Clam Shell R.

:30 Rest.

:30 Glute Bridge.

:30 Rest.

:30 Clam Shell L.

:30 Rest.