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!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)

500M/20 Cal

2 Rounds

10 Airsquats

10 Scap Pull-ups

5 Burpee

30 Sec plank Hold


Front Squat (1×10)

A1) Front Squats

Every 2mins x 5 sets

5 reps @ 50% “Warm Up Set”

5 reps “Building”

5 reps “Building”

7 reps “Building”

10 reps ” Heavy set of 10 for the day”

-2min rest-

A2) Front Squat

Every 2mins x 2 sets

10 reps @ 85% of Last set of A1


Metcon (Time)

For Time


Deadlifts @ 225/155

Bar Facing Burpees Over Bar

Accessory work

Metcon (No Measure)

2 sets

Front Foot Elevated Split Squats

6-10 reps each leg

Goblet Cyclist Squats

10-15 reps

-2min rest-