Grand Trunk CrossFit – CrossFit


3 rounds

:30 BB front squat

:30 KB rotation

:30 BB HPC

:30 BB push jerk


pigeon stretch

foam roll/ BB smash


Hang squat clean +push jerk (7×8)

start group out w/ burgener warmup.

increase your weight from last time 5-10lbs, we will be doing this again so keep that in mind when increasing weight

On the Minute x 7:

Min #1 – 7 Hang Squat Cleans + 1 Push Jerk

Min #2 – 6 Hang Squat Cleans + 2 Push Jerk

Min #3 – 5 Hang Squat Cleans + 3 Push Jerks

Min #4 – 4 Hang Squat Cleans + 4 Push Jerks

Min #5 – 3 Hang Squat Cleans + 5 Push Jerks

Min #6 – 2 Hang Squat Cleans + 6 Push Jerks

Min #7 – 1 Hang Squat Clean + 7 Push Jerks


Metcon (AMRAP – Reps)


20 DB floor press 50/35

20 WB cleans 20/14


Grand Trunk CrossFit – CrossFit


3 rounds

12 situps

4 strict pullups

12 BB DL

8 ring rows


:90 sec banded hamstring each leg(band on rig)

partner rig stretch


Metcon (Time)

5 Rounds

(1 round is done in a 4 min period then rest for remaining time)

3 Bar MU

6 Toes to Bar

9 Deadlifts 225/155

15/12 Cal Bike
-Choose variations on the gymnastics and a weight on the BB that you can complete UB reps each time

-Looking for each round to take around 2:00-2:30 to complete, giving you 1:30-2:00 of rest

-Record scores for each round in notes with the final score being the slowest of the 5


Bar MU

* reduce Bar MU reps

* Jumping Bar Muscle-ups

* Banded Bar Muscle-ups

* 4 C2B pullups

Toes 2 Bar

* Reduce Reps

* Feet as High as Possible

* Knees to Elbow

* Knees to Waist


3 rounds

5 DB Farmer carries ( down 1, back 2….)


:60 parrallette tuck (accumulated)


Grand Trunk CrossFit – CrossFit


4 rounds

:30 slow wall squats

:30 situps

:30 lateral hops

:30 pushups


:90 sec couch stretch (each leg)

:90 sec banded shoulder (you call it)


Metcon (Time)

50/35 Cal Row


3 rounds

800/650m Bike

30 box jumps 24/20

30 wall balls 20/14


50/35 Cal Row

Grand Trunk CrossFit Nurtures Mind, Body and Soul

Grand Trunk CrossFit member Tracy Dimitri’s iPhone screen saver is a picture of herself climbing a fence to retrieve a baseball at a Little League baseball game a few years ago.

In the picture, you can’t see her face.

In fact, you can’t really tell it’s her since it was taken from afar. But Tracy knows it’s her. She knows one hundred percent.

Why, you ask, would a mother and grandmother save a picture on her phone of her scaling a chain-link fence?

“That’s the last time I felt fit,” says Dimitri.

That picture was taken six years ago.

Since that day, her fitness journey has been one of stops and starts, battling injuries and handling different life events that took her attention away from taking care of herself. But after years of waffling when it came to getting in good shape, she made the leap to Grand Trunk CrossFit and hasn’t looked back since.

“If it wasn’t for Brooklyn’s persistence, I never would have gone back,” said Dimitri. “It’s because of him and Diana that I’ve gotten back to working fitness into my schedule.”

Tracy’s introduction to CrossFit, ironically, came at a big-box gym where she worked out with her daughter and her daughter’s husband. She signed up for a class with a coach who was in the midst of CrossFit training, and that coach weaved CrossFit movements into the classes.

“The class was amazing and I felt very empowered after a few weeks of this type of exercise. After working this type of fitness into my routine, I never looked back.”

But then knee surgery cut short her fitness goals, so she had to stop working out while she recovered.

After she healed, Tracy joined a proper CrossFit box and got in the best shape of her life. But other ailments popped up that prohibited her from moving forward,

When she was ready to slowly reintroduce CrossFit into her life two years later, she stumbled across Grand Trunk, thanks to relationships with a few women who were already members at the still-new CrossFit box.

“It was a challenge, at first, to get Tracy in here consistently,” said Brooklyn, the owner of Grand Trunk. “But once we did, I could see her body slowly reacting positively to CrossFit.”

Indeed, it was never a question for Tracy of not being active.

Growing up, she had four brothers who played every sport imaginable. Her presence necessitated being able to hang with her siblings when they needed a fifth person to round out their teams.

Maybe due to athletic prowess, or perhaps just convenience, Tracy was often the first person they chose. So, she got used to a life of activity, which made it even harder when that aspect of her being was taken away.

“It got so bad at one point that I had to go down the stairs one at a time because I was dealing with so much pain due to arthritis and another bad knee,” adds Dimitri. “I couldn’t run at all and even jumping rope was a struggle. Going back made me realize my physical limitations.”

It became almost unbearable for Tracy that she couldn’t do what she wanted to do with her body. Movements like hand-stand push-ups, which Tracy was once able to do without thinking twice, became roadblocks in her journey back to being fit. But she remained determined to overcome her limitations. If anything, it made her even more determined to get back to her former fitness level.

And, if she couldn’t do it for herself, she would do it for her grandkids, who were becoming old enough to run and play with grandma. If she couldn’t hang with them, they would notice.

“My grandkids are my life and I needed to be active with them,” she explains. “I didn’t want them to wonder why grandma couldn’t hold them or run around in the backyard with them. That would be devastating.”

So Tracy, after a year of being away from fitness, reached back out to Brooklyn to inquire about joining. Knowing a few folks at the box helped. Hearing they fostered an amazing community was the clincher. But it wasn’t without its challenges.

“Going back after five years was hell,” Dimitri says. “I can honestly say it was one of the hardest things I’ve ever done because I didn’t have much mobility. But I can also honestly say it’s one of the best things I’ve ever done.”

Today, Tracy and her daughter are both members at Grand Trunk, and her grandkids look on while they WOD together. The pull of Grand Trunk’s community was so strong that Tracy’s daughter, Alicia, has joined, even though she lives more then 30 minutes away. Their daily workouts have become bonding time. It allows Tracy to show off her dedication to her grandkids.

“It would be easier to join a CrossFit box closer to home but I wouldn’t get the same time with my mom if I did,” said Alicia Ciha, Tracy’s daughter. “Watching her get back into shape has inspired me to get more fit, and Grand Trunk is the perfect place for us to meet our goals.”

But back to that picture on her iPhone.

The woman Tracy sees every day is a woman who is never coming back. But that’s not necessarily a bad thing. If anything, CrossFit has allowed Tracy to become more aware of who she is as a person now, and reminds her to take necessary steps to stay within herself, whether it’s working out or watching what she eats.

“If CrossFit doesn’t affect your whole being, something’s wrong,” she adds. “It’s transforming in a lot of ways, not just physically. It helps me apply discipline in other areas of my life, as well. CrossFit is mind, body and soul. I reap benefits even when I’m not at the box, which is a definite bonus.”


Grand Trunk CrossFit – CrossFit


3 minutes cardio

20 russian KB swings

2 rounds w/ BB

5 back squats

5 good mornings

5 front rack reverse lunge

5 push press


90 sec pigeon stretch each leg

90 sec banded front rack


Strict Press From Push Jerk Receiving Position (3×5)

keep a tight midline and a straight bar path, find your heels in both the dip and the catch position
looking for quality reps,

strict presses from jerk receiving position, increasing wt


Pausing push jerk (3×3)

Pause For 2 Seconds in Dip & Catch

find your heels in both the dip and the catch, jumping and landing on your heels will allow for better power and balance. quality reps

stay below 50% of 1 RM push jerk


Push Jerk (5×3)

5 sets

every 1:40 do 3 reps

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%


Metcon (AMRAP – Rounds and Reps)


21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges (53/35)

7 Push Jerks (165/115)
Choose weights on all 3 movements that you can complete in 1-2 sets each round

hold KB in goblet position and alternate legs, 7 each leg, on the reverse lunge


Grand Trunk CrossFit – Barbell Club



Tall Jerk (5×5)

starts at chin



Pause 2 sec @ mid shin then pause 2 sec @ above the knee








Reverse Lunge (back rack) (5R 5L x3)

5Rt x 3 sets

5Lft x 3 sets

build up to heavy 5 rep each leg


Side plank

:40 sec x 4 each side


Grand Trunk CrossFit – CrossFit


3 rounds

:30 slow BB OHS

:30 hang power snatch

:60 DU


30 pass throughs

1:00 pigeon

1:00 couch

burgener warmup


Snatch (5×5)


every minute do 5 TnG squat snatches.

these are 5 UB reps performed at around 60% of your 1 RM


Metcon (Time)

5 Rounds:

10 Power Snatches 95/65

10 Box Jump Overs 24/20
looking for a light load on the barbell. One that we can cycle for 21+ reps UB when fresh, so that we turn this piece into a metabolic challenge (versus a strength issue). We want this workout to be short, fast, and intense

think through how you will be feeling in all 5 rounds then come up with a plan


3 rounds

20 BB glute raise

25 hollow rocks


Grand Trunk CrossFit – CrossFit


3 minutes cardio

3 rounds

10 pushups

10 DB front squats

10 lunges


foam roll


Close grip Bench Press (heavy 5 rep)

12 minutes

work up to a close grip 5 rep


Metcon (AMRAP – Reps)


25 DB snatches 50/35

25 sit-ups

25 burpees

25 DB lunges (db at side)
manage your HR so you can keep moving


50 banded good mornings


Grand Trunk CrossFit – CrossFit


4 rounds

:30 BB push press

:30 lateral hops

:30 KB rotation (go light if this is new :15 each side) https://www.youtube.com/watch?v=-cYdEI4T694

:30 BB DL


banded hamstring -standing

banded shoulder- under rig


Deadlift (3-6-9-12-15 UB)

12 minutes total

weight is across

3-6-9-12-15: Unbroken Deadlifts (55-60%)

After each set, you choose. do 5-10 Strict

HSPU, 10 DB strict press, or 7-10 perfect push-ups

record max UB DL reps completed w/ weight


Metcon (Time)

3 Rounds:

2000m/1500 Bike

80 Double-Unders

21 Push Press 115/83

find a wt we could cycle for 21+ reps UB when fresh, in the metcon something you could do in 1-2 sets while working through the sets of 21

500m Bike is 1 rep


round 1 barbell 135/95 21 push jerks

round 2 barbell 145/105 21 push jerks

round 3 barbell 155/115 21 push jerks


50 V-ups FT


Grand Trunk CrossFit – CrossFit


2 minute DU

3 rounds

10 CS WY’s

10 BB hang power clean

10 BB bent over row

10 V-ups


foam roll lats

foam roll/BB smash quads


12 minutes total

1:00 Light Bike + 12 Strict Pull-Ups

1:00 Light Bike + 12 Strict Ring Dips

1:00 Light Bike + 9 Strict Pull-Ups

1:00 Light Bike + 9 Strict Ring Dips

1:00 Light Bike + 6 Strict Pull-Ups

1:00 Light Bike + 6 Strict Ring Dips

Rx +

1:00 Bike + 6 Ring MU

1:00 Bike + 6 Ring MU

… + 4 Ring MU

+ 4 Ring MU

+ 3 Ring MU

+ 3 Ring MU

If you’d like to score this do an add performance


Metcon (Time)

50 Power Cleans 155/105

*On the Minute – 5 Toes to Bar
11 MTC

starts with 5 T2B. In the time remaining in the minute, athletes work towards the 50 power cleans. At the turn of the minute, return for 5 more T2B.

find a load that we are very confident we could “TnG” for at least 8-9 reps when fresh