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Components
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 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):
7 (4/3)
Workout
TGIF
Gymnastics
Take 12 Mins to Go Over Handstand Pushups.
ThenReverse tabata: (:10 of Work :20 sec. of rest x8) Strict HSPU (scale more ab mats or variations)
into
Tabata: ( regular :20 work and :10 rest) Kipping HSPU
Metcon (Time)
4 Rds
Bike 15/12 Cal
7-DL 155/105
5- Hang Squat Cleans
3- S20h
*same weight for all 3 movements
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 12, 2021
Male Clients
1
Ross
Dailey
PM WOD 6:00
8:38
2
Mark
Smith
AM WOD 5:30
9:02
3
Zach
Smith’
AM WOD 5:30
11:03
4
Jason
Hoy
AM WOD 6:45
12:45
115#
Female Clients
1
KRISTIAN
FAZIO
AM WOD 5:30
8:51
Row, 55#
2
Kristina
Metge
AM WOD 5:30
9:12
🌼 #65 • bike
3
Heidi
Dailey
PM WOD 6:00
11:46
#65
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