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Components
Back Squat
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
Thursday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
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):
2 (2/0)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
2 Rounds
50 SU
10 Airsquats
10 Burpee
10 Glute Bridge
Monster Walk
Weightlifting
Back Squat (30X1)
Bring Sally Up Bring Sally Down
Challenge yourself
65/45
95/75
115/85
135/95
Metcon
Metcon (No Measure)
24 Minute EMOM:
1. 50 double unders 100 SU
2. 12 SDLHP 115/85
3. 14 front rack lunges
4.16 hand release push-ups
*40 second cap per movement
**go unbroken on everything
Extra Credit
Metcon (No Measure)
Work on mobility
Spend 10 Min before you leave
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 09, 2020
Male Clients
1
Jon
Bender
PM WOD 4:45
30 x 1 @ 95 lbs
Y tho
2
Thomas
Gaffney
AM WOD 6:45
30 x 1 @ 75 lbs
Female Clients
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