Month: October 2017

Happy Halloween!

Grand Trunk CrossFit – CrossFit Warm-up 300 M Row 3 Rounds 12 BB Strict Press Inch Worms 20 Lateral Leg Swings Mobility Banded Hamstring on back Shoulder-Banded Straight Arm Weightlifting Shoulder Press (5X5 ) Working at 80% across 12 MInutes Push Press (3 Rep) Work up to a heavy 3 rep 10 minutes Metcon Metcon …
read more

Member of the month

Grand Trunk CrossFit – CrossFit Warm-up 300m row 3 rounds 12 wall squats Spider-Man walks Kb stretch Mobility Couch stretch Banded front rack Weightlifting Front Squat (6×2) Working @ 90% Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 pull-ups 11 back squats 185/133 19 KBS 53/35 37 DUBack squats from the floor 74 …
read more

10/28/2107

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting snatch deadlift + snatch (5×2+1) 75% 0f snatch Weightlifting power clean+ front squat+jerk (5×1+1+1) work to heavy for the complex in 5 sets Weightlifting Overhead Squat (5×2) 85% of snatch Accessory Snatch push press (5×5) snatch grip with barbell on back, dip with knee slightly pointed out …
read more

10/27/2017

Grand Trunk CrossFit – CrossFit Warm-up 2minutes row or bike 3 rounds russian walk inch worm 10 kips Mobility wall hip stretch banded shoulder- what ever you need Weightlifting Press Triplet (1 RM) `1 push press + 1 push jerk + 1 split jerk12 minutes Weightlifting Bent Over Row (5×4) 10-12 minutes work to heavy …
read more

10/26/17

Grand Trunk CrossFit – CrossFit Warm-up 10 shuttles 3 rounds Kb stretch 15 table tops 30 lateral leg swings Mobility Barbell quad smash Foam roll Weightlifting Close grip Bench Press (1×5) work up to a heavy 5 repGet a least 6 working sets of 5 reps Metcon Metcon (AMRAP – Reps) AMRAP 12 20 DB …
read more


29665 WK Smith Dr.
Suite B
New Hudson, MI
48165