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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.

WEDNESDAY JANUARY 18 2017 PIC
WEDNESDAY JANUARY 18, 2017
WEDNESDAY JANUARY 18, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 BACK SQUATS; ACROSS

WOD
5 ROUNDS FOR TIME:
12 DEADLIFTS 115/80 (RX+ 155/115)
9 BOX JUMPS/STEPUPS 24/20″ RX+ (BOX JUMPS ONLY)
6 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU

COOL DOWN

TUESDAY JANUARY 17, 2017
TUESDAY JANUARY 17, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1; 4,3,2,1 ROPE CLIMB / FLOOR CLIMB 6,5,4,3
2; :30 SEC HOLLOW HOLD
3; 25 SQAUTS

WOD
FOR TIME:
1000M ROW
THEN, 40-30-20-10
SITUPS
LUNGES

COOL DOWN

MONDAY JANUARY 16, 2017
MONDAY JANUARY 16, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 3 MINS:
10-8-6-4-2 UNBROKEN TOUCH & GO SQUAT CLEANS; ASCENDING

WOD
AMRAP 10 MINS:
20 ALT. DB POWER SNATCHES 55/35
20 DOUBLE UNDERS / MOD: R+A OR 40 SINGLES
EVERY ROUND DO 2 LESS REPS OF POWER SNATCHES
SCORE IS TOTAL NUMBER OF POWER SNATCHES

COOL DOWN

FRIDAY JANUARY 13, 2017
FRIDAY JANUARY 13, 2017

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
7 SETS, EVERY 2 MINS:
8-6 PUSH PRESS
4-2 PUSH JERK
1-1-1 SPLIT JERK

WOD
21-15-9 REPS FOR TIME OF:
HANG POWER CLEAN 115/80 (RX+ 135/95)
ROW CALORIES

COOL DOWN

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.

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

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

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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