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Components
Clean
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Body Sculpting
Burn - Aerobic Capacity
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Nicole's Private coaching
Onboarding
Open Gym
Private Coaching
Pump - Strength
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Friday - 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):
4 (3/1)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M row
10 Jump Squats
10 Alt Lunges
10 Push ups
10 Kips on Rig
Weightlifting
Clean (15x1)
Clean
E:45
HAP
Full Squat
Zoom
Same
Metcon
Metcon (Time)
3 Rounds
30 DB Alt snatch 50/35
20 Single Arm OH Alt Lunge (Switch sides at 10)
30 Air squat
20 Pull-ups
*scale for pull-up is ring row/ Supinated Row
Extra Credit
Metcon (No Measure)
4x12 Reverse Curls
4X10 Barbell Sit Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 03, 2020
Male Clients
1
Mauricio
Somarribas
AM WOD 5:30
15 x 1 @ 215 lbs
215 last set
2
Thomas
Gaffney
AM WOD 6:45
15 x 1 @ 145 lbs
Did last 7 @ 155
3
Joseph
Ulibarri
AM WOD 5:30
15 x 1 @ 80 lbs
Female Clients
1
Delise
Hoy
AM WOD 11:30
15 x 1 @ 100 lbs
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