Month: November 2017


Grand Trunk CrossFit – CrossFit Warm-up 3 minutes Row, Shuttles, Bike 3 rounds 30 seconds each scap pushup mnt climbers table tops OHS Mobility box hip box shoulder Weightlifting Power Snatch (6×4) Every 90 seconds 4 reps @70-75% Metcon Snatching Cindy (AMRAP – Reps) AMRAP 15 3 rounds Cindy 5 squat snatches 115/831 round Cindy= …
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Whiteboard: Friend or Foe?

One of the great things about CrossFit is the community you build that pushes you to be the very best version of yourself.  And one way to track your progress is by inputting scores into a whiteboard so you can see improvement through data.  But the existence of the whiteboard is a catch-22.   One day it’s …
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Grand Trunk CrossFit – CrossFit Warm-up 300m row dynamic… lunges w/ rotation spiderman walk into squat coaches choice… Mobility 3 sets 5 goblet squats then KB squat hold 30 sec banded shoulder what ever you need 2 min/side Weightlifting Back Squat (3×10) same wt across do 5 lbs more than last week or 65-70% Metcon …
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Grand Trunk CrossFit – CrossFit Warm-up Bike or Row 15 cal 3 rounds Dynamic… spiderman walk & run back… traveling hip glide straight leg hamstring coaches choice… Mobility couch stretch banded OH shoulder ( straight arm) Weightlifting Press Couplet (heavy 1 rep) Push press + Push jerk12 minutes Metcon Metcon (AMRAP – Rounds and Reps) …
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Grand Trunk CrossFit – CrossFit Warm-up Dynamic (7 minutes) 4 shuttles down/back inch worm russian walks coaches choice… Mobility banded hamstring wall hip stretch Weightlifting Deadlift (4×10) every 90 seconds do 10 UB reps * if it felt good last time we did this, do 5 lbs more Metcon Metcon (AMRAP – Reps) AMRAP 8 …
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29665 WK Smith Dr.
Suite B
New Hudson, MI