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!!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Snatch (6×6)

Every 2 Minutes For 12 Minutes

6 Touch and Go Squat Snatch

Set 1: 50-60% Range. Set the tone for your movement

Sets 2-5: Build. Stay smooth.

Set 6: Back down to opening weight. End with perfect reps.

These touch and go sessions are meant to get you more comfortable cycling that moderate-heavy weight and learn to do so without dancing all over the gym. Bar path and smooth reps are your focus.


Metcon (AMRAP – Reps)

Every 3:30 Until Failure

10 Wallballs 20/14lbs

Run 400m

Add 10 wallballs each round.

Stop if you complete the round of 60 wallballs and 400m run.

Score is total wallballs.

If you fail a round go down a round and keep going until the entire class is done

The wallballs will be almost entirely an inconvenient buy-in every round, where your window to run will get smaller and smaller. This piece can definitely be finished with the right blend of fitness and grit, and is for athletes who need work on the latter as well as aerobic CrossFit-style grunt work.

Extra Credit

Metcon (No Measure)

Optional Accessories – For Completion

Weighted Plank Hold

3x 1:00

Rest as needed

Seated Alternating DB Curls


(8 Per Side)