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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
Monday - 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):
25 (12/13)
Workout
Monday
Front Squat
Front Squat
Every 2:00 minutes, 5 Sets
1 Front Squat, starting @ 85% of 1rm and increase each set, build to a heavy single for the day
Metcon (6 Rounds for time)
6 rounds for time:
10 bar facing burpees
15 thrusters (95/65)
***rest 90 seconds between rounds***
Goal 2:30 per round - 21 minutes
25-minute time cap
RX+ 115/80
Cool down/Mobility
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 23, 2022
Male Clients
1
John
Jennings
PM WOD 3:30
1 x 1 @ 365 lbs
2
Mark
Smith
AM WOD 5:30
1 x 1 @ 335 lbs
3
Eric
Glarborg
PM WOD 4:45
1 x 1 @ 325 lbs
Sorry Stephen.
4
Michael
Simpson
PM WOD 4:45
1 x 1 @ 315 lbs
325f
4
Stephen
Johnston
PM WOD 3:30
1 x 1 @ 315 lbs
Missed 320.
5
Michael
Keller
AM WOD 11:30
1 x 1 @ 245 lbs
5
Zach
Smith’
AM WOD 5:30
1 x 1 @ 245 lbs
Failed 260 attempt
6
Private
WOD: 6:30 AM
1 x 1 @ 225 lbs
7
Jason
Hoy
AM WOD 5:30
1 x 1 @ 215 lbs
8
Jeff
Pontes 🏋️♀️
AM WOD 11:30
1 x 1 @ 205 lbs
9
Ed
Furnari
AM WOD 5:30
1 x 1 @ 155 lbs
10
Cordis
Carter
AM WOD 11:30
1 x 1 @ 145 lbs
Female Clients
1
Shanda
Diantonio
PM WOD 4:45
1 x 1 @ 265 lbs
2
Lily
Johnson
AM WOD 11:30
1 x 1 @ 210 lbs
3
Savanna
Yaegle
PM WOD 3:30
1 x 1 @ 200 lbs
4
Crystal
Himeur
PM WOD 4:45
1 x 1 @ 185 lbs
4
Monique
M
PM WOD 3:30
1 x 1 @ 185 lbs
5
Kelsey
Vigil
AM WOD 5:30
1 x 1 @ 170 lbs
6
Monica
Zaleski
AM WOD 5:30
3 x 1 @ 165 lbs
PR
7
Courtney
Smith
PM WOD 4:45
1 x 1 @ 150 lbs
120, 125, 130, 135, 150
8
Rachel
Furnari
AM WOD 5:30
1 x 1 @ 135 lbs
115, 135, failed 145
9
Amber
Miranda
PM WOD 4:45
1 x 1 @ 130 lbs
10
Kristina
Metge
AM WOD 5:30
1 x 1 @ 125 lbs
65, 85, 105, 125, 105
11
Valerie
Warner
AM WOD 5:30
3 x 5 @ 115 lbs
12
Danyella
Nava
AM WOD 11:30
1 x 1 @ 95 lbs
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