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 – WOD

View Public Whiteboard

Metcon (No Measure)

10 min EMOM

1) DB Bench Press x 8-12 heavy as possible

2) Single DB ROW x 8-12 heavy as possible

*warm up and build to your starting weight to main the same throughout the 5 sets.

Rest 2 Mins

8 Min AMRAP

Bike 12/10 Cal

20 Jumping Lunges

20 KB deadlift

Rest 2 Mins

For Time: 7 Min Cut Off

50 Crunches

50 SlamBalls 20/15

50 Russian Twists with ball

50 Slamballs

50 Empty Barbell Curls