Author: 321go

9/25/2018

Announcements Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. Sorry for any inconveniences. Grand Trunk CrossFit – CrossFit Warm-up 3 minute row 30 pass throughs 2 rounds w/ BB 5 OHS 5 SG deadlift 5 HPS 5 good mornings Mobility box hip …
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9/24/2018

Announcements Because of our attendance in the PumpkinFest parade on Saturday September 29 we will only be having 1 class at 8AM. Sorry for any inconveniences. Grand Trunk CrossFit – CrossFit Warm-up 3 minute row or bike dynamic… Mobility couch stretch banded shoulder Weightlifting Front Squat 5 minutes to get to 60-65% then every 2 …
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9/22/2018

Grand Trunk CrossFit – Barbell Club Warm-up Weightlifting High-Hang Snatch (5-5-5-5-5) “pocket snatch” increase weight if it feels good Weightlifting Below the Knee Clean 3@60% 3@65% 3@70% 3@75% 2@80% 2@80% 2@80% Weightlifting Back Squat 1×3 @75% 1×3 @80% 1×3 @80% Accessory Strict pull (1×25) break them up, just not singles

9/22/2018

Grand Trunk CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) AMRAP 28 (with a partner) 40 BB step ups 115/83 (partner runs 100m until finished w/ step ups) 30 HSPU 40 DeadLift 145/113 (partner does low plank) 30 S2OH 145/113back rack step up, you can share the step ups and run w/ partner

9/21/2018

Grand Trunk CrossFit – CrossFit Warm-up 300m row 30 pass throughs 3 rounds w/ BB 5 DL 5 HPC 5 Push press 10 situps Mobility banded hip stretch banded backpack Weightlifting Close grip Bench Press (4-4-4-4-4-4) 15 minutes get at least 6 heavy sets in and record your heaviest 4 rep Metcon Metcon (Time) 50 …
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29665 WK Smith Dr.
Suite B
New Hudson, MI
48165