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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.

Work Out of the Day

FRIDAY DECEMBER 15 2017 PIC
FRIDAY DECEMBER 15, 2017
FRIDAY DECEMBER 15, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 HANG SQUAT SNATCH (ASCEND)

WOD
21-15-9 REPS FOR TIME, 15:00 CAP:
OVERHEAD SQUAT 95/65
DB SNATCH X2 40/25

COOL DOWN

THURSDAY DECEMBER 14, 2017
THURSDAY DECEMBER 14, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) ROPE CLIMB
2) HANDSTAND HOLD
3) 10 PALLOF PRESS (EACH SIDE)

WOD
AMRAP 16:00:
14 BOX JUMP 24/20
12 TOES TO RINGS
10 RENEGADE ROWS 55s/35s
8 DB CLEANS

COOL DOWN

WEDNESDAY DECEMBER 13, 2017
WEDNESDAY DECEMBER 13, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 SPLIT JERK (ASCEND)

WOD
FOR TIME, 15:00 CAP:
90 DOUBLE UNDERS / MOD: 135 SINGLES
60 RUSSIAN SWINGS 53/35
30 KB PUSH PRESS
45 RUSSIAN SWINGS
75 DOUBLE UNDERS / MOD: 115 SINGLES

COOL DOWN

TUESDAY DECEMBER 12, 2017
TUESDAY DECEMBER 12, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
HANG POWER CLEAN + FRONT SQUAT + SQUAT CLEAN

WOD
5 ROUNDS, 15:00 CAP:
10 C2B PULLUPS (RX+ 7 BAR MUSCLE UPS)
5 SQUAT CLEAN 155/105 (RX+ 7 SQUAT CLEANS)

COOL DOWN

MONDAY DECEMBER 11, 2017
MONDAY DECEMBER 11, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 3:00:
10-5-5-10 BENCH PRESS
(ASCEND THROUGH 10-5-5, THEN BACK OFF FOR 10)

WOD
5 ROUNDS FOR TIME, 17:00 CAP:
10/7 CAL BIKE
12 BURPEES
24 LUNGES

COOL DOWN

FRIDAY DECEMBER 8, 2017
FRIDAY DECEMBER 8, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
5-4-3-1-1 FRONT SQUAT (ASCEND, %65,75,85,95,100%)

WOD
5 ROUNDS FOR TIME, 20:00 CAP:
30 WALL BALL 20/14, 10’
6 POWER SNATCH 115/85 (RX+ 135/95)

COOL DOWN

What is CrossFit?

TUESDAY FEBRUARY 14 2017 PIC

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

Get Started Today!

There is no obligation following the free introduction to GymCore CrossFit.

Programs

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

Coaches

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

Recovery

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

Community

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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.

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