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Components
Strict Press
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
Wednesday - 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):
20 (12/8)
Workout
Wednesday
Strength
Strict Press (5x8)
5x8 E2M build to a working weight and try to keep the weight same for all sets.
Metcon (AMRAP - Rounds and Reps)
14 Min Amrap
11 Toes 2 Bar
11 Box Jump Overs
11 Power Cleans 135/95
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Wednesday, September 15, 2021
Male Clients
1
Moff
itt
AM WOD 11:30
5 x 8 @ 125 lbs
2
Tim
Warner
PM WOD 3:30
5 x 8 @ 115 lbs
All sets
3
Jon
Bender
PM WOD 4:45
5 x 8 @ 105 lbs
3
Ross
Dailey
PM WOD 6:00
5 x 8 @ 105 lbs
4
Christopher
“CHEZ” Sanchez
AM WOD 6:45
5 x 8 @ 95 lbs
4
Jason
Hoy
AM WOD 6:45
5 x 8 @ 95 lbs
4
Matthew
Akers
PM WOD 6:00
5 x 8 @ 95 lbs
4
Zach
Smith’
AM WOD 5:30
5 x 8 @ 95 lbs
All sets
5
Christian
Gomez
PM WOD 4:45
5 x 8 @ 90 lbs
5
Marshall
Mortley
AM WOD 5:30
5 x 8 @ 90 lbs
85x2, 90x3
6
Michael
Keller
AM WOD 5:30
5 x 8 @ 75 lbs
7
Ed
Furnari
AM WOD 5:30
5 x 8 @ 65 lbs
Female Clients
1
Kelsey
Vigil
AM WOD 5:30
5 x 8 @ 75 lbs
2
Samantha
Jaramillo
AM WOD 11:30
5 x 8 @ 65 lbs
3
Natalie
Dalton
AM WOD 5:30
5 x 8 @ 55 lbs
4
Rachel
Furnari
AM WOD 6:45
5 x 8 @ 50 lbs
Last set 5
5
Heidi
Dailey
PM WOD 6:00
5 x 8 @ 45 lbs
5
Jann
Kindel
AM WOD 6:45
5 x 8 @ 45 lbs
5
Kristina
Metge
AM WOD 5:30
5 x 8 @ 45 lbs
5
Minta
Keller
AM WOD 11:30
5 x 8 @ 45 lbs
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