Grand Trunk CrossFit – CrossFit


3 minutes Row, Shuttles, Bike

3 rounds 30 seconds each

scap pushup

mnt climbers

table tops



box hip

box shoulder


Power Snatch (6×4)

Every 90 seconds

4 reps @70-75%


Snatching Cindy (AMRAP – Reps)


3 rounds Cindy

5 squat snatches 115/83
1 round Cindy= 5 pullups, 10 push-ups, 15 squats

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 your best friend, displaying your accomplishments for all to see and showing real progress in black and white. 

The next day, it’s your worst enemy because it puts pressure on you to better your score from last time, whether that means adding more weight to the back squat or pushing you to complete one more round of pistols.  

Indeed, the whiteboard is both a blessing and a curse. 

As box owners, we have seen athletes short-change themselves by doing questionable movements (and counting them as a rep) just to put bigger numbers into the system. 

If we didn’t track our numbers, that same athlete might focus less on quantity and more on the quality of their movements. This would lead to better results now and higher numbers down the road. 

On the flip side, some athletes might be tempted to scale back weight to input a faster time, but then do the same weight next time for less reps. 

We let our egos get the best of us in order to ascend the whiteboard leaderboard, which comes with a cost of less focus on technique and more on inflated numbers. 

Don’t do this.  

The only person who is going to judge your whiteboard score is you.  

To let you in on a little secret, nobody else is paying attention to your score, even if they do “like” it in the Wodify app.  That’s the community’s way of showing encouragement. 

When it comes to the results of your workout, tracking them is necessary to show improvement, but it shouldn’t come at the cost of seeing real progress in your CrossFit movements.  

Like our mobile devices, electronic whiteboards are a necessary evil, but they don’t need to hinder your advancement.  

Are you ready to be awesomer? Schedule a free 1 on 1 consultation today! 


Grand Trunk CrossFit – CrossFit


300m row


lunges w/ rotation

spiderman walk into squat

coaches choice…


3 sets

5 goblet squats then KB squat hold 30 sec

banded shoulder what ever you need 2 min/side


Back Squat (3×10)

same wt across

do 5 lbs more than last week or 65-70%


Metcon (Time)

4 rounds

16 box jump overs

15 shuttles/ 1 grass run

16 BB back rack lunges 115/83
lunges are not walking just step out step back

1 shuttle =down and back


Grand Trunk CrossFit – CrossFit


Bike or Row 15 cal

3 rounds


spiderman walk & run back…

traveling hip glide

straight leg hamstring

coaches choice…


couch stretch

banded OH shoulder ( straight arm)


Press Couplet (heavy 1 rep)

Push press + Push jerk
12 minutes


Metcon (AMRAP – Rounds and Reps)


2 rope climbs

8 DB thrusters 50/35

12 T2B


Grand Trunk CrossFit – CrossFit


Dynamic (7 minutes)

4 shuttles down/back

inch worm

russian walks

coaches choice…


banded hamstring

wall hip stretch


Deadlift (4×10)

every 90 seconds do 10 UB reps

* if it felt good last time we did this, do 5 lbs more


Metcon (AMRAP – Reps)


4 squat cleans 205/143

12 push-ups

24 DU
30 sec DU practice


Grand Trunk CrossFit – CrossFit




Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
You can do this workout with a partner, one works one rest, but time is not Rx

Friends Giving

Grand Trunk CrossFit – CrossFit


dynamic …


Friends Giving (Time)

you can do this workout with a friend or on your own

Angie’s house

20 pullups

20 push-ups

20 sit-ups

20 squats

Helen’s house

400m Run/Row

21 KBS 53/35

12 pull-ups

Annie’s house

50 DU

50 sit-ups

Fran’s house

21 thrusters 95/63

15 pull-ups

Nancy’s house

400m Run/Row

15 OHS 95/63

Cindy’s house

2 rounds

5 pull-ups

10 push-ups

15 squats

Grace’s house

20 clean and jerks 135/93

Kelly’s house

30 wall balls 20/14

Three CrossFit Myths, Debunked

If you’re thinking about starting CrossFit, you have no doubt been exposed to some of the myths associated with this form of exercise.

From being a cult, to being only for world-class athletes, CrossFit has had to battle its fair share of detractors on a regular basis, and that’s before someone even steps foot in a box.

Even one of the local Detroit radio shows (which we love, by the way) has added to the skepticism surrounding this type of workout.

But we know that once someone has been to a CrossFit workout, those fears fall by the wayside.

Unfortunately, it’s an uphill battle showing people who could benefit from CrossFit that their fears are unfounded.

So, in the spirit of giving someone thinking about starting CrossFit some peace of mind, here are three common CrossFit myths, and why they are wrong.

  1. CrossFit Is A Cult

CrossFit is certainly not a cult.

But like anything that’s popular, there will be haters, and CrossFit is no different. This is why a myth has emerged portraying CrossFit athletes as members of a cult.

That could not be further from the truth.

It’s true we enjoy each other’s company and often get together when it’s not a WOD or Metcon, but so do office colleagues.

What we are is a community of like-minded people who encourage others to become the best versions of themselves through regular fitness and a willingness to step outside of their comfort zone to get in shape.

  1. You Will Get Rhabdo From CrossFit

Rhabdomyolysis (or, “rhabdo”) is a serious, sometimes fatal, injury caused by working out at a high intensity.

It’s also extremely rare.

While we do want our athletes to push themselves, the beauty of CrossFit is that each workout is scaled to allow the athlete to proceed at their own pace.

Our staff of coaches is properly trained and certified to ensure each athlete works out at their own pace in a safe and supervised environment.

Your mother always said you would get sick if you ate too much chocolate, and the same goes for CrossFit: everything in moderation.

  1. CrossFit Is Only For Serious Athletes

If your only frame of reference to CrossFit is the CrossFit Games, then we can totally see why you might think this is true. (Sara Sigmundsdóttir intimidates us, too.)

But CrossFit was created to help everyone get fit and healthy, no matter their prior workout history.

CrossFit is truly for everyone.

If you give it real effort, you will see, over time, that your body is reacting positively to regular fitness, even if you will never be at the level of the athletes in the Games.

And that’s okay.

We embrace anyone who is committed to improving their health, with none of the pressure.

If you want to get in the best shape of your life, schedule your free consultation today!


Grand Trunk CrossFit – CrossFit


300m row

3 rounds

Walking cradle

15 scap push-ups

Kb stretch


Box hip stretch

Box shoulder


Bench Press (5×1)

HAP, shooting for 95%


Metcon (Time)

8 rounds

12 DB snatches 50/35

36 DU


Grand Trunk CrossFit – CrossFit


10 shuttles

3 rounds

inch worms

30 hip glides

10 barbell good mornings


USAW barbell squat

banded shoulder- what ever you need


Back Squat (3×10)

15 minutes

using 60-65% across


Metcon (Time)

5 rounds

21 Slam balls 20/15

15/12 Cal Bike

9 deadlifts 225/153