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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.

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FRIDAY DECEMBER 2, 2016
FRIDAY DECEMBER 2, 2016

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
3 STRICT HANDSTAND PUSHUPS

WOD
20 MIN. CAP:
21-15-9 DB THRUSTERS 45’s/30’s
3-2-1 ROPE CLIMBS (RX+ 6-4-2) / MOD. 21-15-9 RING ROWS
THEN,
30-20-10 (RX+ 42-30-18)
SQUATS
PUSHUPS

COOL DOWN

THURSDAY DECEMBER 1, 2016
THURSDAY DECEMBER 1, 2016

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS.
5 PUSH JERKS (FROM THE FLOOR); ASCENDING

WOD
#1) FOR TIME:
30 DOUBLE UNDERS (MOD. 2:1) BETWEEN THE BARBELL MOVEMENTS
25 DEADLIFTS 165/115 (RX+ 205/135)
15 POWER CLEANS
10 FRONT SQUATS
5 PUSH JERKS
20 DEADLIFTS

OR

#2) FOR TIME:
50 DEADLIFTS 115/75
30 POWER CLEANS
20 FRONT SQUATS
10 PUSH JERKS
40 DEADLIFTS
60 DOUBLE UNDERS / MOD. 120 SINGLES

COOL DOWN

WEDNESDAY NOVEMBER 30, 2016
WEDNESDAY NOVEMBER 30, 2016

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS:
5 BACK SQUATS; ACROSS

WOD
DEATH BY (1 REP 1st MIN, 2 REPS 2nd MIN, 3 REPS 3rd MIN, ETC.):
BAR FACING BURPEES, 2 FOOT TAKE OFF (RX+ WITH BUMBERS)

*JUST SOME CHECK POINTS / GOALS TO CONSIDER 🙂
5 MINS. = 15 REPS, 8 MINS. = 36 REPS, 10 MINS. = 55 REPS,
12 MINS. = 78 REPS, 14 MINS. = 105 REPS, 16 MINS. = 136

AFTERMATH
IF YOU DO NOT SUCCEED IN GETTING THROUGH 10 MINS.
CONTINUE UNTIL YOU AT LEAST COMPLETE 60 REPS OF BFB
WITHOUT GOING ON THE MINUTE

COOL DOWN

TUESDAY NOVEMBER 29, 2016
TUESDAY NOVEMBER 29, 2016

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30 SEC:
1 POWER SNATCH

WOD
1 MIN. EACH EXERCISE / 1 MIN. REST BETWEEN ROUNDS
3 ROUNDS FOR REPS OF:
CALORIE ROW
RUSSIAN KB SWINGS 53/35 (RX+ 70/53)
BOX JUMPS / STEPUPS 20″
KB SUMO DEADLIFT HIGH PULL 53/35 (RX+ 70/53)
KB S. ARM PUSH PRESSES 53/35 (RX+ 70/53)

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.

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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.

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

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

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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.