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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
AM WOD 6:45
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):
16 (9/7)
Workout
TGIF
Strength
Front Squat (7x3)
Front Squat
7x3 E2M Building to a 3RM
*first Rep is 3 second pause in the bottom. No rebouncing out
Metcon (AMRAP - Rounds)
12 Min Amrap:
15/12 Cal Row
10 Wallballs 20/14
8 HSPU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 10, 2021
Male Clients
1
Michael
Simpson
PM WOD 4:45
7 x 3 @ 275 lbs
225, 235, 245, 255, 265, 275, 275
2
Tim
Warner
AM WOD 11:30
7 x 3 @ 230 lbs
135,155,185,205,225,230
3
Jonathan
Longdon
AM WOD 11:30
7 x 3 @ 225 lbs
Last 4 sets at 225
4
Zach
Smith’
AM WOD 5:30
7 x 3 @ 195 lbs
Up from 155
5
Jason
Hoy
AM WOD 6:45
7 x 3 @ 185 lbs
5
Jonathan
Jones
PM WOD 4:45
7 x 3 @ 185 lbs
5
Marshall
Mortley
AM WOD 5:30
7 x 3 @ 185 lbs
135x2, 155x1, 165x2, 185x2
5
Thomas
Gaffney
AM WOD 6:45
7 x 3 @ 185 lbs
6
Ed
Furnari
AM WOD 6:45
7 x 3 @ 145 lbs
Female Clients
1
Valerie
Warner
AM WOD 11:30
7 x 3 @ 135 lbs
2
Rachel
Furnari
AM WOD 6:45
7 x 3 @ 125 lbs
Building
3
Heidi
Dailey
PM WOD 3:30
7 x 3 @ 95 lbs
3
Jann
Kindel
AM WOD 6:45
7 x 3 @ 95 lbs
3
KRISTIAN
FAZIO
AM WOD 5:30
7 x 3 @ 95 lbs
Built up
3
Kristina
Metge
AM WOD 5:30
7 x 3 @ 95 lbs
65, 75, 85, 95
4
Sarah
Lujan
PM WOD 4:45
1 x 3 @ 105 lbs
75,80,85,90,95,100,105
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