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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 FEBRUARY 16, 2018

WARMUP
INSTRUCTOR LED

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

WOD
6 ROUNDS, 20:00 CAP:
15 WALL  BALL 20/14, 10′
10 BURPEES
5 DEADLIFTS 225/155 (RX+ 275/185)

COOL DOWN

THURSDAY FEBRUARY 15, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
3 FLOOR PRESS (ASCEND)

WOD
FOR TIME, 15:00 CAP:
1000M ROW
21 PUSH JERKS 115/85 (RX+ 135/95)
100 DOUBLE UNDERS / MOD: 200 SINGLE UNDERS
15 PUSH JERKS

COOL DOWN

WEDNESDAY FEBRUARY 14, 2018

WARMUP
INSTRUCTOR LED

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

WOD
5 ROUNDS, 20:00 CAP:
20 STEPUPS 24/20″
5 CAL BIKE
15 SWINGS 53/35
5 CAL BIKE
10 PULLUPS
5 CAL BIKE

COOL DOWN

TUESDAY FEBRUARY 13, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 20/15 CAL ROW
2) 1 ROPE CLIMB / MOD: 3 FLOOR CLIMB
3) 7 HANDSTAND PUSHUPS (UB) / MOD: DB PRESS

WOD
AMRAP 15:00:
20 S.A. DB PUSH PRESS 50/35
15 TOES TO BAR
60′ BEAR CRAWL

COOL DOWN

MONDAY FEBRUARY 12, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15 SETS, EMOM:
5 SETS – 3 TOUCH & GO SQUAT CLEAN
5 SETS – 2 T&G SQUAT CLEAN
5 SETS – 1 SQUAT CLEAN
(ASCEND THROUGHOUT)

WOD
AMRAP 10:00:
5 POWER CLEANS 135/95
10 FRONT SQUAT
20 LUNGES

COOL DOWN

FRIDAY FEBRUARY 9, 2018

WARMUP
INSTRUCTOR LED

WOD 1
12-9-6 REPS FOR TIME, 12:00 CAP:
FRONT RACKED LUNGE 165/115
MUSCLE UP / MOD: RING ROW + RING DIP

WOD 2
“18.0” (PRACTICING OPEN’S STANDARDS)
21-15-9 REPS FOR TIME, 12:00 CAP:
DB SNATCH 50/35 *HAND SWITCH BELOW NECK
LATERAL BURPEE OVER DB *NO STEPPING UP + 2 FOOT TAKEOFF

COOL DOWN

What is CrossFit?

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

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

Coaches

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

Recovery

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

Community

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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