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)

2 Rounds

10 Cal

10 Alt Lunges

10 Banded Press

10 Good Mornings


Strict Press (1×8)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
A1) Strict Press

Every 2mins x 5 sets

10 reps @ 50% “Warm Up Set”

8 reps “Building”

8 reps “Building”

8 reps “Building”

8 reps ” Heavy set of 8 for the day”

-2min rest-

A2) Strict Press

Every 2mins x 2 sets

8 reps @ 90% of A1


Metcon (Time)


Alt DB Hang Clean & Jerk @ 50/35

DB Step Ups @ 24/20

25min Cap

Accessory work

Metcon (No Measure)

2 sets

30 sec DB Lateral Raises

-30 sec rest-

30 sec DB Front Raises

-30 sec rest-