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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 OCTOBER 18, 2024

GCCF

STRENGTH / FOUNDATION

15:00:

8 BACK SQUAT

WOD

AMRAP 15:00:

14/12 CAL ROW / MOD: 12/9 CAL BIKE OR SKI

14 T2B (RX+ 7 BAR MUP)

200M RUN / MOD: 550M BIKE

14 KB SWING 53/35 (RX+ 70/53)

COOL DOWN

THURSDAY OCTOBER 17, 2024

GCCF

WOD

30-20-10-15-10-5, 16:00 CAP:

HSPU / MOD: DB/KB PUSH PRESS 35s/25s

BOX JUMP OVER 24/20”

AFTERMATH

TABATA X24

1) SITUP

2) DB DEAD BUG *LEGS ONLY

3) BRIDGE HOLD

COOL DOWN

WEDNESDAY OCTOBER 16, 2024

GCCF

STRENGTH / FOUNDATION

12:00:

DEADLIFT + HANG POWER CLEAN + THRUSTER

WOD

10 ROUNDS, 18:00 CAP:

9 DEADLIFT OR SUMO 135/95

6 HANG POWER CLEAN

3 THRUSTER

COOL DOWN

TUESDAY OCTOBER 15, 2024

GCCF

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

3 TURKISH SITUP OR GETUP L/R

3 SA RING ROW L/R

3 INCHWORM TO COBRA

6 CAT-COW

WOD

3 ROUNDS, 20:00 CAP:

6/5 STRICT PULLUP

13/10 PUSHUP

20 SQUAT

*20/15 CAL BIKE OR SKI OR (20)RUNNER

20 SQUAT

13/10 PUSHUP

6/5 STRICT PULLUP

1:00 REST

*YOU MAY ROTATE MACHINES ROUND TO ROUND AND USE WHAT’S AVAILABLE – AKA – FIRST COME FIRST SERVE

COOL DOWN

Work Out of the Day

FRIDAY OCTOBER 18, 2024

GCCF

STRENGTH / FOUNDATION

15:00:

8 BACK SQUAT

WOD

AMRAP 15:00:

14/12 CAL ROW / MOD: 12/9 CAL BIKE OR SKI

14 T2B (RX+ 7 BAR MUP)

200M RUN / MOD: 550M BIKE

14 KB SWING 53/35 (RX+ 70/53)

COOL DOWN

THURSDAY OCTOBER 17, 2024

GCCF

WOD

30-20-10-15-10-5, 16:00 CAP:

HSPU / MOD: DB/KB PUSH PRESS 35s/25s

BOX JUMP OVER 24/20”

AFTERMATH

TABATA X24

1) SITUP

2) DB DEAD BUG *LEGS ONLY

3) BRIDGE HOLD

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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