skip to Main Content
Menu

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

TUESDAY OCTOBER 17 2017 PIC
TUESDAY OCTOBER 17, 2017
TUESDAY OCTOBER 17, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 6 STRICT HANDSTAND PUSHUPS / MOD: 3 WALL CLIMB
2) 6 STRICT TOES TO BAR / MOD: 8 STRAIGHT LEG RAISES
3) :30 BIKE SPRINT FOR CALS

WOD
AMRAP 10:00:
6 DEADLIFTS 225/155 (RX+ 275/185)
9 PUSHUPS
30 DOUBLE UNDERS / MOD: 45 SINGLES

AFTERMATH
3X10 PALLOF PRESSES + 15 BRIDGES

COOL DOWN

MONDAY OCTOBER 16, 2017
MONDAY OCTOBER 16, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
3 BACK SQUAT (ACROSS)

WOD
FRAN
21-15-9 RESP FOR TIME:
THRUSTERS 95/65
PULLUPS

COOL DOWN

FRIDAY OCTOBER 13, 2017
FRIDAY OCTOBER 13, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) ROPE CLIMB
2) L-SIT (P-BARS)
3) HANDSTAND HOLD

WOD
10 ROUNDS FOR TIME, 20:00 CAP:
3 MUSCLE UPS / MOD: 3 RING ROWS + 3 RING DIPS
10 DB SNATCHES 55/35

COOL DOWN

THURSDAY OCTOBER 12, 2017
THURSDAY OCTOBER 12, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 SQUAT CLEAN (ASCEND)

WOD
4 ROUNDS FOR TIME, 16:00 CAP:
10 POWER CLEAN 115/85 (RX+ 155/105)
20/15 CAL ROW OR 15/10 CAL BIKE
30 SQUATS

COOL DOWN

WEDNESDAY OCTOBER 11, 2017
WEDNESDAY OCTOBER 11, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15:00 CAP:
3RM PUSH PRESS (RACK)

WOD
AMRAP 15:00:
10 TOES TO BAR / MOD: 15 V-UPS
20 DOUBLE UNDERS / MOD: 30 SINGLES
10 HANDSTAND PUSHUPS / MOD: 10 DB PUSH PRESS 45s/30s
20 DOUBLE UNDERS / MOD: 30 SINGLES

COOL DOWN

TUESDAY OCTOBER 10, 2017
TUESDAY OCTOBER 10, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) CAL BIKE
2) 15 HOLLOW ROCKS
3) 10 DB STEPUPS 20″

WOD
3 ROUNDS FOR TIME, 13:00 CAP:
9 DEADLIFTS 225/155 (RX+ 275/185)
15 LATERAL BURPEES
200M RUN

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

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.

Coaches

01906f95b4ff9614604ca2722af12c9d11d8f1a935

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

Recovery

recoveryroom2

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

Community

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.

Back To Top