NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Closed this Sat the 14th for In-House Christmas Comp!
Happy Birthday to Jann K!
Holiday Hours
December 24 5:30am/6:30am/9:30am/11:30am
Closed Christmas Day
December 26 11:30am/3:30pm/4:30pm
New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm

Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)


Strict Press (5×10)

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



Build across sets, maintain speed.


Metcon (AMRAP – Rounds)

AMRAP 13 Minutes

10 Clean and Jerk 115/75lbs

20 Wallballs 20/14lbs

30 Double Unders

*Target Score: 6-9 rounds
Scale Accordingly


Extra Credit

Metcon (No Measure)

3 Sets

Max Rep Strict HSPU

Right into

Max Rep Kipping HSPU

Right into

Max Duration HS Hold (1:00 cap)

Rest as needed between sets

Beat your strict and kipping rep totals from week 1.

*Modification Options

– Start with push ups instead of SHSPU, then perform kipping HSPU and the HS hold.