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Components
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
TGIF - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
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):
12 (10/2)
Workout
TGIF
Metcon (Time)
"Slow Cheetah"
For Time
15-12-9-6
Bar Muscle-Ups
200ft Farmers Carry 70/53#
400m Run
Time Domain: 12:00-20:00
Time Cap: 22:00 Time Cap
Cool down/Mobility
1:00/1:00 Active Pigeon Stretch
10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 15, 2022
Male Clients
1
Zach
Smith'
AM WOD 5:30
15:07
2
Stephen
Johnston
PM WOD 3:30
16:05
3
Michael
Keller
AM WOD 5:30
17:03
4
Tim
Warner
AM WOD 5:30
18:47
5
Michael
Walsh
PM WOD 6:00
20:23
6
Thomas
Zaleski
AM WOD 5:30
22:00
On my final run when the time expired
7
Casey
Link
AM WOD 11:30
24:02
99 degrees our On the blacktop ..
8
Michael
Simpson
PM WOD 4:45
22:54
Subbed Burpee pull ups for MUs
9
Jeff
Pontes 🏋️♀️
AM WOD 11:30
23:38
Low muscle up bar, 70# DB
10
John
Jennings
PM WOD 4:45
25:00
25ish…few muscle ups…45 farmer carry (i think)
Female Clients
1
Kristina
Metge
AM WOD 5:30
16:41
🌼White kbs • bike • Ring MU practice from floor.
2
Savanna
Yaegle
PM WOD 6:00
22:00
Capped at 6 BMU. Used blue bands
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