Ladies, don’t forget about our Wine, Wod, and Yoga on January 10 at 6:30pm! NO 6:30 class that day
Come join our 6-week nutrition challenge starting January 13!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Power Clean (10×3)

EMOM for 10 Minutes

3 Power Cleans @70-75%

Drop and Reset

Focus on the concept that your pull under the bar and into the front rack are one continuous movement. When you learn not to segment these phases, you become exponentially more efficient.


Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

40/30 Calorie Bike or 500/400 Row

40 Alt Lunge Steps

40 Wallballs 20/14lbs

Shoot to be off machine and get right to work on the lunges, which should be little more than a continuous leg burn. The real test is how well you can handle the wallball while your legs are pumped.
(Bike Erg 800M)

Extra Credit

Metcon (No Measure)


Plate Pinch AHAP


V Ups