Month: February 2018


Grand Trunk CrossFit – CrossFit Warm-up 3 min coaches choice dynamic… Mobility quad smash Weightlifting Bench Press (4×4) 4-5 minute warmup 6-5-4 reps then Every 2:30 minutes 4 reps on bench and 4 turkish get-ups *choose a heavy weight for you Metcon Metcon (AMRAP – Reps) AMRAP 3 12/10 Cal bike 24 KBS 53/35 ME …
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Grand Trunk CrossFit – BOOTCAMP Warm-up 5 rounds 20 sec work 10 sec rest Squats table tops side plank scap pushup PT Metcon (No Measure) AMRAP 8 300m Row 8 burpees 15 sit-ups rest 2 minutes AMRAP 8 3 300m Row 8 burpees 15 KBS

CrossFit: What’s In a Name?

If you spend any time in the company of CrossFitters, you may have heard them talking about people named “Fran” or “Grace”, and not in a way their mother would approve of.  It might lead you to believe somebody at their box is pushing them too hard.  If that’s the case, you think, maybe it’s …
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Grand Trunk CrossFit – CrossFit Warm-up 3 minute DU dynamic… Mobility foam roll Weightlifting Clean (5×2) every 90 seconds do 2 squat cleans – 5 rounds working @ 80% Metcon Metcon (Time) 1600m Row 80 wall balls 20/1416 min TC


Grand Trunk CrossFit – CrossFit Warm-up 300m row then 3 rounds 10 barbell strict press 10 barbell good mornings 10 barbell back rack lunges Mobility couch stretch banded hamstring (on back) Gymnastics 4 rounds 20 ring plank arm circles (20 each) 20 hollow rocks 30 second Max Effort Hanging Tuck with Leg Extensions (both legs …
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29665 WK Smith Dr.
Suite B
New Hudson, MI