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Components
Front Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Comp Track
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
TGIF - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (8/6)
Workout
TGIF
Front Squat
Front Squat
Pause Front Squat (1sec) + 1 and 1/4 Front Squat + Front Squat
Every 2:00 for 6 Sets
1+1+1, starting @ 60-70% of Front Squat
Metcon (Time)
7Rounds for Time
8 Power Cleans
8 Front Squats
8 Bar Facing Burpees
Load: 95/65#
7:00-11:00
Time Cap: 15:00
RX+ 115/80#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 20, 2022
Male Clients
1
Eric
Glarborg
PM WOD 4:45
1 x 1 @ 250 lbs
Built from 205
2
Stephen
Johnston
PM WOD 6:00
1 x 1 @ 235 lbs
3
Jonathan
Longdon
AM WOD 5:30
1 x 1 @ 215 lbs
From 165
4
Zach
Smith’
AM WOD 5:30
1 x 1 @ 200 lbs
165x1, 175x4, 200x1
5
Matthew
Akers
PM WOD 6:00
1 x 1 @ 185 lbs
6
Jason
Hoy
AM WOD 5:30
1 x 1 @ 165 lbs
Added from 135. Pretty easy.
7
Jeff
Pontes 🏋️♀️
AM WOD 11:30
3 x 1 @ 135 lbs
8
Joseph
Ulibarri
AM WOD 5:30
1 x 1 @ 125 lbs
115x3 ; 125x3
Female Clients
1
Monique
M
PM WOD 4:45
1 x 1 @ 145 lbs
2
Courtney
Smith
PM WOD 3:30
1 x 1 @ 120 lbs
3
Kanani
Harwood
PM WOD 6:00
6 x 3 @ 110 lbs
4
Sarah
Lujan
PM WOD 4:45
1 x 1 @ 100 lbs
85,90,90,95,95,100
5
Kristina
Metge
AM WOD 5:30
1 x 1 @ 85 lbs
65, 75, 85x4
6
Minta
Keller
AM WOD 11:30
1 x 1 @ 75 lbs
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