3/31/2018


Grand Trunk CrossFit – CrossFit

Warm-up

dynamic

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

with a partner

36 power snatch 115/85

36 Cal Bike

36 power cleans

36 bar over burpees

CrossFit is a Community


Grand Trunk CrossFit is more than just a gym.

We are a community of like-minded people who challenge each other on a daily basis to become better than we were the day before, both physically and mentally.

If you were rolling your eyes while reading this, we wouldn’t blame you.

A lot of people have been programmed to take these claims with a grain of salt because most gyms just want to get you in the door and then forget about you. We wouldn’t blame you for thinking we are full of it.

But we stand by our proclamation that we are more than just a gym.

We’ve instilled a sense of community at our gym since the beginning. We are less a bunch of people who get together to do power cleans and more a family.

Just like any family, we have our moments.

We yell at each other, but it’s usually done lovingly, or with as much love as we can muster when we are pushing a fellow athlete to swing the kettlebell one more time or complete that last box jump.

We are steadfast in our belief that pushing someone to be his or her best will stand to benefit everyone, not just the person.

In our last blog post, we talked about the benefits of high-intensity exercise. When you walk out of our gym after having pushed yourself to the limit, we like to think you leave a better person.

Part of it is because your brain has been flooded with endorphins. The other part is because you just shared a communal experience with a handful of other people who went through the exact same experience.

You can relate.

You can commiserate.

Shared experiences are ones of those things in life that bring people closer together. We’re not solving world hunger or fixing the world’s problems, but we are doing our part to bring people a little bit closer through a common event, one hour at a time.

They say the family that CrossFits together, stays together.

Okay, maybe nobody has ever said that, but we like the way it sounds.

If you think CrossFit sounds like something you would like to experience, schedule a free, no-sweat intro with us today!

4/3/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row

dynamic…

Mobility

foam roll

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

3/28/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row or bike

2 rounds

5 good morning

5 back squats

5 DL

5 push press

5 push jerk

5 front squat

Mobility

wall hip stretch

banded shoulder

Weightlifting

Clean and Jerk (build to a heavy 1 rep)

squat clean and split jerk

1 rep EMOTM 8

increase in weight every minute

Metcon

Metcon (Time)

3 rounds

8 power cleans 185/135

16 alternating pistols

2 rope climbs
24 ring rows or 6 ascend, descend

3/31/2018


Grand Trunk CrossFit – Barbell Club

Warm-up

Weightlifting

Snatch (work up to a heavy single)

20 minutes to work up to a heavy 1 rep

only miss once…

Weightlifting

Back Squat (5×4)

@80%

Weightlifting

clean shrug (5×5)

off the rack, % of clean
using 125% of clean

use straps if you have them

3/27/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 min Bike

dynamic…

Mobility

quad smash

trap smash

Gymnastics

4 rounds

:30 alligator rolls

:15 rest

:60 Handstand hold/shoulder touches or walks

:15 rest

:30 parrellette tuck w/ single leg kick

:15 rest

Metcon

Metcon (AMRAP – Reps)

AMRAP 11

22 alternating DB snatches 50/35

11 T2B

44 DU

3/30/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minute ski erg

dynamic…

Mobility

7 minutes

banded hamstring from rig

banded back pack stretch

Weightlifting

Bench Press (5×10)

10 reps every 2 minutes

60-70% ish pick a weight you can do 10 reps with then do 15 hollow rocks right after

Metcon

Metcon (AMRAP – Reps)

AMRAP 16

16 deadlifts 225/155

16 pushups

16 box jumps 24/20

16 HSPU

3/29/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 minute row

then

dynamic…

Mobility

foam roll

shoulder stretch on box

Weightlifting

Snatch (heavy 2 rep)

8 rounds

2 reps every 90 seconds building to your 85-90%

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

3/26/2018


Grand Trunk CrossFit – CrossFit

Warm-up

3 min row or bike

dynamic…

Mobility

couch stretch

banded shoulder

Weightlifting

Overhead Squat (build to a heavy 5 rep)

7 sets

1 set every 90 sec increasing weight if possible

Metcon

Metcon (Time)

5 rounds

400m row

15 OHS 115/85