Menu

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

Friday September 30 2016 Pic
FRIDAY SEPTEMBER 30, 2016
FRIDAY SEPTEMBER 30, 2016

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 MIN. CAP:
3RM PUSH PRESS (ADD ‘TIL YOU CAN’T GET 3)
REST 2 MINS THEN, SUBTRACT 15% FOR 1 SET OF MAX REPS

WOD
FOR TIME WITH A 15 MIN. CAP:
30 WALL BALLS 10’, 20/14
20 MED BALL RUSSIAN TWISTS
10 MED BALL STEUPS 24/20″
25 WALL BALLS
20 MED BALL RUSSIAN TWISTS
10 MED BALL STEUPS
20 WALL BALLS
20 MED BALL RUSSIAN TWISTS
10 MED BALL STEPUPS
15 WALL BALLS
20 MED BALL RUSSIAN TWISTS
10 MED BALL STEPUPS
10 WALL BALLS
20 MED BALL RUSSIAN TWISTS
10 MED BALL STEUPS

COOL DOWN

THURSDAY SEPTEMBER 29, 2016
THURSDAY SEPTEMBER 29, 2016

WARMUP
INSTRUCTOR LED

WOD
FOR TIME:
1 SUMO DEADLIFT AT 90%
40 DOUBLE UNDERS / MOD: DOUBLE UNDER ATTEMPTS OR 3:1 SINGLES
20 PUSHUPS
1 SUMO DEADLIFT
30 DOUBLE UNDERS
15 PUSHUPS
1 SUMO DEADLIFT
20 DOUBLE UNDERS
10 PUSHUPS
1 SUMO DEADLIFT
10 PUSHUPS
20 DOUBLE UNDERS
1 SUMO DEADLIFT
15 PUSHUPS
30 DOUBLE UNDERS
1 SUMO DEADLIFT
20 PUSHUPS
40 DOUBLE UNDERS

COOL DOWN

WEDNESDAY SEPTEMBER 28, 2016
WEDNESDAY SEPTEMBER 28, 2016

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 MIN. CAP:
5RM BENCH PRESS (ADD WEIGHT ‘TIL YOU CAN’T GET 5, USE SPOT)
REST 2 MINS. THEN, SUBTRACT 10% FOR 1 SET OF MAX REPS

WOD
AMRAP 10 MINS:
10 UNBROKEN POWER SNATCHES 75/55 (RX+ 105/75)
10 TOES TO BAR

COOL DOWN

TUESDAY SEPTEMBER 27, 2016
TUESDAY SEPTEMBER 27, 2016

WARMUP
INSTRUCTOR LED

WOD
7 ROUNDS, EMOM(21):
1. 20/15 CALORIE ROW
2. 15 RUSSIAN SWINGS 53/35 (RX+ 70/53)
3. 6 PUSH JERKS 135/95 (RX+ 155/105)

COOL DOWN

whatisCF-GymcoreCrossFit

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

Upcoming Events

october

No Events

november

No Events

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.

01906f95b4ff9614604ca2722af12c9d11d8f1a935

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.