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240 Boston Street, Topsfield, MA 01983 Send text to: 978.767.0315 info@gymcorecrossfit.com

At GymCore CrossFit

We focus on strength, conditioning and nutrition, helping individuals achieve overall wellness and a greater level of fitness.

CrossFit is a no gimmicks strength and conditioning program built on a foundation of constantly varied functional movements performed at high intensity.

All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

Work Out of the Day

FRIDAY MARCH 29, 2024

GCCF

STRENGTH / FOUNDATION

12X:50:

POWER SNATCH + OHS (ACROSS)

WOD

20:00 CAP:

1 ROUND

12 C2B PULLUP (RX+ BAR MUP)

12 SA DEVILS PRESS 55/40

12 GOBLET LUNGE

THEN, 500M ROW OR 1000M BIKE OR 400M RUN

2 ROUNDS

6 C2B PULLUP (BAR MUP)

6 SA DEVILS PRESS

6 GOBLET LUNGE

THEN, SAME ROW-BIKE-RUN

3 ROUNDS

4 C2B PULLUP (BAR MUP)

4 SA DEVILS PRESS

4 GOBLET LUNGE

THEN, SAME ROW-BIKE-RUN

COOL DOWN

THURSDAY MARCH 28, 2024

GCCF

*** JUST A QUICK SHOUT – HAPPY 13TH ANNIVERSARY TO GYMCORE CROSSFIT’S FIRST DAY OF CLASSES IN TOPSFIELD!!! ***

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 BIRDDOG L/R

5 CAT-COW

5 KB SL GOOD MORNING L/R

10 KB SIDE BEND L/R

10 KB CALF RAISE

WOD

12:00 CAP:

80-60-40-20-40-60-80 DUBS / MOD: SINGLES +20

40-30-20-10-20-30-40 PLATE TWISTS 25/15

AFTERMATH

TABATA X24

COOL DOWN

WEDNESDAY MARCH 27, 2024

GCCF

STRENGTH / FOUNDATION

7X1:30:

3 BACK SQUAT (ACROSS)

WOD

10 ROUNDS, 16:00 CAP:

3 POWER CLEAN 155/105 (RX+ 185/125)

5 STRICT HSPU / MOD: HR PUSHUP

7 T2B

COOL DOWN

TUESDAY MARCH 26, 2024

GCCF

STRENGTH / FOUNDATION

12:00:

3 BENCH PRESS

WOD

20:00 CAP:

*CALS

50 WALL BALLS 20/14, 10/9’

40 DB STEPUP OVERS 20”, 35s/25s

30 BURPEES

*HALF CALS

CAL LIST

60/50 ROW

50/40 B.ERG

44/32 ECHO-AB

48 RUNNER

COOL DOWN

Work Out of the Day

FRIDAY MARCH 29, 2024

GCCF

STRENGTH / FOUNDATION

12X:50:

POWER SNATCH + OHS (ACROSS)

WOD

20:00 CAP:

1 ROUND

12 C2B PULLUP (RX+ BAR MUP)

12 SA DEVILS PRESS 55/40

12 GOBLET LUNGE

THEN, 500M ROW OR 1000M BIKE OR 400M RUN

2 ROUNDS

6 C2B PULLUP (BAR MUP)

6 SA DEVILS PRESS

6 GOBLET LUNGE

THEN, SAME ROW-BIKE-RUN

3 ROUNDS

4 C2B PULLUP (BAR MUP)

4 SA DEVILS PRESS

4 GOBLET LUNGE

THEN, SAME ROW-BIKE-RUN

COOL DOWN

THURSDAY MARCH 28, 2024

GCCF

*** JUST A QUICK SHOUT – HAPPY 13TH ANNIVERSARY TO GYMCORE CROSSFIT’S FIRST DAY OF CLASSES IN TOPSFIELD!!! ***

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 BIRDDOG L/R

5 CAT-COW

5 KB SL GOOD MORNING L/R

10 KB SIDE BEND L/R

10 KB CALF RAISE

WOD

12:00 CAP:

80-60-40-20-40-60-80 DUBS / MOD: SINGLES +20

40-30-20-10-20-30-40 PLATE TWISTS 25/15

AFTERMATH

TABATA X24

COOL DOWN

How to start at GymCore CrossFit

  • Step 1

    Text or email us to get the ball rolling!
    Since every persons level of fitness is different simply contact us.
  • Step 2

    Come visit our gym/box.  Meet with one of our coaches.
  • Step 3

    The best option will be outlined and determined on how to start at GymCore CrossFit.
  • Step 4

    Go to your first class!  Work and train hard but have fun too.
  • Step 5

    Enjoy the results!

Contact Us!

Email: info@gymcorecrossfit.com with questions or to setup a meeting in person at the gym.

Send text to: 978-767-0315 to setup a phone call or arrange a meeting in person at the gym.

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