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!
Happy Birthday to Zach S.!!

Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)

2 Rounds

1 Min Row

10 Airsquat 2 sec decent

10 Straight leg sit-ups

10 Scap Pull-ups


Metcon (AMRAP – Reps)

A) Wallball Endurance

30 sec Unbroken Wallballs

1:30 Row/Bike @ 80% Aer. Pace

x 5 sets

*Pick a lighter wallball to ensure

all 30 seconds are unbroken

*Keep pace on the bike/row @

sustainable effort


Metcon (No Measure)

Gymnastic EMOM 20

1: 6-10 Strict Knees to Elbows

2: 20-30 sec Hollow Hold

3: 6-10 Strict Chin Ups

4: 20-30 sec Superman Hold

* Chin ups are a Supinated Grip

Extra Credit

Metcon (No Measure)

Work on Mobility