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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

THURSDAY AUGUST 17 2017 PIC
THURSDAY AUGUST 17, 2017
THURSDAY AUGUST 17, 2017

WARMUP
INSTRUCTOR LED

WOD
0:00-20:00
30-25-20-15-10 CAL ROW
20-20-20-20-20 TOES TO BAR / MOD: V-UPS
10-15-20-25-30 WALL BALL 20/14, 10′
20:00-35:00 (STRENGTH)
WORK UP TO A MAX FOR A POWER CLEAN + HANG POWER CLEAN

COOL DOWN

WEDNESDAY AUGUST 16, 2017
WEDNESDAY AUGUST 16, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
2 FRONT SQUATS

WOD
AMRAP 12:00:
10 MUSCLE UPS / MOD: 10 C2B PULLUPS + 5 RING DIPS
20 S. ARM KB JERKS (10L,10R) 53/35 (RX+ 70/44)
40 DOUBLE UNDERS / MOD: 60 SINGLES

COOL DOWN

TUESDAY AUGUST 15, 2017
TUESDAY AUGUST 15, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 PUSH PRESS (ASCEND)
EVEN) 5 STRIT PULLUPS (ASCEND)

WOD
800M RUN
40 STEPUPS 24/20
400M RUN
30 BOX JUMPS / MOD: STEPUPS
200M RUN
20 BURPEE BOX JUMP OVERS / MOD BURPEE STEPUP OVERS

COOL DOWN

MONDAY AUGUST 14, 2017
MONDAY AUGUST 14, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) DEADLIFT 185/135 (RX+ 225/155)
EVEN) BAR FACING BURPEES
*TOTAL REPS DL / BFB

WOD
20:00 CAP:
50-40-30-20-10 ANCHORED SITUPS
10-20-30-40-50 S. ARM OVERHEAD LUNGE 53/35

COOL DOWN

FRIDAY AUGUST 11, 2017
FRIDAY AUGUST 11, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
1 SQUAT SNATCH (ACROSS)

WOD
21-15-9 REPS FOR TIME:
THRUSTERS 115/80
CAL ROW OR CAL BIKE

COOL DOWN

THURSDAY AUGUST 10, 2017
THURSDAY AUGUST 10, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
200M RUN
*TOTAL TIME OF RUNS

WOD
AMRAP 16:00:
20 SLAM BALL 30/20 (RX+ 5 D-BALL CLEAN OVER SHOULDER 150/100)
1 ROPE CLIMB / MOD: 3 FLOOR CLIMBS
15 SWINGS 53/35
1 ROPE CLIMB / MOD: 3 FLOOR CLIMBS
10 BURPEES

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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