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At GymCore CrossFit we focus on strength, conditioning and nutrition, helping individuals achieve overall wellness and a greater level of fitness.

FRIDAY AUGUST 26 2016 PIC
FRIDAY AUGUST 26, 2016
FRIDAY AUGUST 26, 2016

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY 2 MINS.
5-5-5 PUSH PRESS
3-3-3 PUSH JERK
THEN, 10 MINS. TO FIND 1RM SPLIT JERK

WOD
AMRAP 7 MINS.
3 POWER SNATCHES 105/75 (RX+ 135/95)
6 OVERHEAD SQUATS
9 SQUATS

AFTERMATH
3 SETS
6 BENTOVER ROWS
:30 SEC MAX PUSHUPS
1 MIN. REST

COOL DOWN

THURSDAY AUGUST 25, 2016
THURSDAY AUGUST 25, 2016

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EVERY 2 MINS:
10,9,8,7,6,5,4,3,2,1
SUMO DEADLIFT; START AT 60%

WOD
ANNIE UPSIDE DOWN AND BACKWARDS
10-20-30-40-50
SITUPS
DOOUBLE UNDERS

COOL DOWN

WEDNESDAY AUGUST 24, 2016
WEDNESDAY AUGUST 24, 2016

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
1RM BENCH PRESS

WOD
20 ROUNDS, EMOM:
ODD; ROW 12/8 CALORIES / MOD: 9/6
EVEN; 12 MED BALL STEPUPS 24/20″, 25/20
*THE GOAL IS TO BE ABLE TO RX THE REPS ON THE MINUTE PACE
FOR THE WHOLE 20 ROUNDS. MODIFY BOX HEIGHT AND BALL
WEIGHT, AS NEEDED. EVERY ROW MAKE SURE YOU ARE READY TO GO!

COOL DOWN

TUESDAY AUGUST 23, 2016
TUESDAY AUGUST 23, 2016

WARMUP
INSTRUCTOR LED

WOD
FOR TIME:
600M RUN BUY-IN
3 ROUNDS
25 SQUAT CLEANS 95/65 (RX+ 115/80)
25 BURPEES
600M RUN

AFTERMATH
(USING THE RUNNING CLOCK AFTER THE WORKOUT)
:30 SEC ON / :30 OFF UNTIL YOU COMPLETE
30 HANG POWER CLEAN & JERKS (USE WOD WEIGHT)

COOL DOWN

MONDAY JANUARY 18 2016 PIC

CrossFit is a no gimmicks strength and conditioning program built on a foundation of constantly varied functional movements performed at high intensity.

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FRIDAY DECEMBER 4 2015 PIC

Small classes that focus on technique before intensity, no nonsense training and nutrition are the foundation on which GymCore CrossFit was built.

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Our Coaches have the experience and passion for fitness to get you results.  Meet our coaches

recoveryroom2

Don’t neglect recovery time. Recovery sessions specialize in injury prevention, healing and rehabilitation for athletes of all levels.

THURSDAY JANUARY 28 2016 PIC

Community is a big part of GymCore CrossFit.  Our community is bound by belief in self and one another.  We are united in the understanding that all good things come out of blood sweat and tears.