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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 JANUARY 18 2018 PIC
THURSDAY JANUARY 18, 2018
THURSDAY JANUARY 18, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 TOUCH AND GO DEADLIFTS (ACROSS)
EVEN) 10 BAR FACING BURPEES

WOD
AMRAP 10:00:
10 CLEAN & JERK 135/95 (RX+ 155/105)
35 DOUBLE UNDERS / MOD: 55 SINGLES

AFTERMATH
500M ROW
10 STRICT PULLUPS

COOL DOWN

WEDNESDAY JANUARY 17, 2018
WEDNESDAY JANUARY 17, 2018

WARMUP
INSTRUCTOR LED

WOD
5 ROUNDS, 13:00 CAP:
15 TOES TO BAR / MOD: 20 ALTERNATING V-UPS
10 DB THRUSTERS 45s/30s *DON’T DUMP DBs

STRENGTH / FOUNDATION
9 SETS, EMOM:
1) 23/17 CAL ROW
2) 15 RUSSIAN SWINGS
3) 5 STRICT C2B PULLUPS

AFTERMATH
20 CLOSE GRIP CHEST TO DECK PUSHUPS
*DO NEGATIVES TO DECK IF FULL REPS CAN’T BE DONE ON KNEES

COOL DOWN

TUESDAY JANUARY 16, 2018
TUESDAY JANUARY 16, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) L-SIT ON PARALLETTES
2) SEATED LEG LIFTS (1OL / 10R / 5 BOTH)
3) 15 BANDED GOOD MORNINGS
4) :30 SKI

WOD
AMRAP 15:00:
20 DB SNATCH 50/35
15/12 CAL ROW
10 BURPEES

AFTERMATH
10 STRICT PULLUPS

COOL DOWN

MONDAY JANUARY 15, 2018
MONDAY JANUARY 15, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 5 SQUAT CLEANS (ACROSS)
EVEN) 3 PUSH PRESS (ACROSS)

WOD
FOR TIME, 15:00 CAP:
40-30-20-10 SWINGS 53/35 (RX+ 70/53)
15-12-9-6 STRICT HANDSTAND PUSHUP / MOD: BOX OR DB PRESS

AFTERMATH
1 MILE BIKE
10 STRICT PULLUPS

COOL DOWN

FRIDAY JANUARY 12, 2018
FRIDAY JANUARY 12, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
3 DB CLEAN & JERK + 5 DB DEADLIFT (ACROSS)
*DON’T DUMP

WOD
FOR TIME, 20:00 CAP:
3 ROUNDS OF,
9 HANG POWER SNATCH 95/65 (RX+ 115/85)
9 PULLUPS
3 ROUNDS OF,
7 HANG POWER SNATCH 115/85 (RX+ 135/95)
7 C2B PULLUPS
3 ROUNDS OF,
5 HANG POWER SNATCH 135/95 (RX+ 155/95)
5 BAR MUSCLE UPS / MOD: 8 BURPEES

COOL DOWN

THURSDAY JANUARY 11, 2018
THURSDAY JANUARY 11, 2018

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY :90:
2 FRONT SQUAT (ASCEND)

WOD
3 ROUNDS FOR REPS:
1:00 BIKE CALS
1:00 SLAM BALL 30/20
1:00 SKI CALS
2:00 REST

COOL DOWN

What is CrossFit?

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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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