Announcements
We’re having a Halloween party bears! Please join us on Saturday October 28th for a fun-filled SPOOKY COSTUME WORKOUT . . . more details to come
ATTENTION BEARS! On Friday October 20th the LAST CLASS OF THE DAY WILL BE 11:30am to accommodate Autumn Games
Bear Canyon CrossFit – WOD
Back Rack Lunge (Reverse Lunges
Every 3:00 for 4 Sets
Sets 1-3: 5-8 reps per leg
Set 4: 10 reps/ leg
**We are looking for a PR here! Rest up to 1:00/leg for last set if needed**)
“The Way I Am” (AMRAP – Reps)
16:00 minute EMOM
Minute 1: Max Strict Pull-Ups
Minute 2: 10 Dual DB Step-Overs 50/35lb, 24/20”
Minute 3: 100ft Sandbag Carry 150/100lb
Minute 4: Rest
RPE: 7/10
*Sub for Sandbag Carry is dual KB Front Rack carry 70/55s*
Level 2:
16:00 minute EMOM
Minute 1: Max Strict Pull-Ups
Minute 2: 10 Dual DB Step-Overs 35/25lb, (16/12kg), 20” Box
Minute 3: 100ft (30m) Sandbag Carry 100/70lb, (45/32kg)
Minute 4: Rest
Sub is Dual KB Farmers Carry at 53/35lb, (24/16kg)
Level 1:
16:00 minute EMOM
Minute 1: Max Banded Strict Pull-Ups
Minute 2: 12 Alternating Box Step-Ups 24/20”
Minute 3: 100ft (30m) DB Farmers Carry, 45/25lb, (20/12kg)
Minute 4: Rest
Masters 55+:
16:00 minute EMOM
Minute 1: Max Strict Pull-Ups
Minute 2: 10 Dual DB Step-Overs 35/25lb, (16/12kg), 20” Box
Minute 3: 100ft (30m) Sandbag Carry 100/70lb, (45/32kg)
Minute 4: Rest