NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Thanksgiving Hours-Thursday 28th (9/10:15) Friday 29th(11:30/3:30/4:30/5:30)
Make sure to join us this Saturday for a fun partner WOD!!
Happy Birthday to Amanda Garcia!

Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)


Strict Press (5×5)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
Strict Press



60% Across

Take bar from the ground


Bench Press

4 ×10


To improve your pressing ability, you have to press. The upper body responds best to fast twitch movement, so we want you pressing your percentage as fast as possible.


Metcon (Time)

Row 25/20 Calories

20 Chest to Bar Pull Ups

10 Sandbag Cleans 150/100lbs

20 Chest to Bar Pull Ups

Row 25/20 Calories

Can you get out ahead of this piece before the discomfort sets in? If you’re planning to break things up, you’re already behind. A max effort row to start isn’t totally necessary, but it’s got to be fast. Focus on using your legs on every movement as much as possible, otherwise your arms won’t work well enough to finish this piece in a respectable time. This should be fast.
Scale Accordingly

Extra Credit

Turkish Get Up (30)


Alternating Sides