Announcements

THIS SATURDAY – GYM IS CLOSED!!! Please go to North Domingo Baca Park (at 7521 Carmel Ave NE, Albuquerque, NM 87113) to represent BCCF for the MAUI FUNDRAISER WOD and help raise money for the affected residents that fell victim to the horrific fires

BEARS Sept 16th Gary B from Propel Health and Performance will be at the gym from 8-10am to offer tip-based recovery services to any bear that signs up. Sign up sheet will be at the box from 9/11-9/15

Bear Canyon CrossFit – SWEAT

Happy Friday (No Measure)

Good Morning:

Lets workout!

Warmup

Bike and Core

Metcon:

A. 20 mins to finish…

600 M Row

50 Russian KB Swings 70/53

40 Box Step Ups with DB

30 Pushups

20 SDHP 95/65

30 Pushups

40 Box Step Ups

50 Russian KB Swings

600 M Row

Into…

minute 23…

every 4 minutes x 4 Rounds

6-8 Lungers on each leg

into 200 Meter Farmer Carry

Into…..

minute 40

5 minutes:

5 Rounds:

20sec. Plate SIt ups

10 sec rest

20 Sec Flutter Kicks

10 sec rest