Please find below our new quarterly survey. 


Lorenzo, Amy, and Bear Canyon Coaches

Bear Canyon CrossFit – WOD

View Public Whiteboard


Deadlift (10×1)

EMOM x 10 Mins

1 Deadlift at 85-90% for the entire EMOM. this should be an increase from last deadlift emom of 10×2. If you havent been able to make the deadlift emoms than use 80-85%

Metcon (Time)

For TIme:

150 Cals

* EMOM – 15/10 Pushups

-8/5 Slam Balls

* alternate the minutes between the pushups and slam balls

Accessory work

60 Pistols for time.

This is also a great time to focus on scaling or practicing pistols and various progressions.

Change the rep scheme however but practice pistols for 10 mins