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Tuesday, September 11, 2012
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Testimonial - John Cambre

"CrossFit has helped me to do things that I didn't think I was still capable of. In essence it has trained me and taught me how to do what I thought was no longer possible."

John Cambre
President, Gulf South Safety Consultants



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Olympic Lifting Class

THURSDAY

Build to a heavy complex and hit 5 sets at the same weight
-3 Dead Lifts
-3 Hang Squat Cleans
-3 Shoulder to Over head

Geaux CrossFit in Baton Rouge, LA
#TBT to trying yoga with Johnny for the first time. So flexible!


Workout of the Day

3 Rounds with a partner (follow the leader)
500m Row Sprint
7 Hang Cleans (185/130)
14 Toes to Bar






Good Luck Madison!

WEDNESDAY

We want to wish Madison Underwood all the luck in the world as she heads off to Manhattan College to join the track team. Don’t worry, Madison. We will take care of pops while you’re away! Be good, stay strong, and never forget your southern roots! We love ya, girl!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
10 Minute AMRAP
-Push Ups

24 Minutes
M1 Max Strict Pull Ups
M2 5 Box jumps - HIGH
M3 20 Arch Rocks
M4 2-4 Turkish Get Ups






You’re All Invited

TUESDAY

This weekend, Lululemon Acadian Village celebrates its first year in the Louisiana community. Come help them celebrate a year of building wonderful relationships with our fitness community!

Saturday, August 27
- Grab your team of three and throw down the gauntlet in an obstacle course by Ambassador Amber from 10am-1pm, fueled by FRESHJUNKIE salads

Sunday, August 28
- In-store DJ’d yoga with Mary Claire Delony from 11am-12pm
- Sip on strawberry champagne snowballs + enjoy live jams by ASK THE THOMAS BROS all day long


Workout of the Day
3 Rounds
Bent Over KB Row x 8
Behind the neck banded pull Down x 15
Rest 2 minutes

4 Rounds for Time:
200m Run
8 Power snatch
8 OH Lunges (135/95)

Endurance Class at 7:00PM
Run 1 mile
Rest 8 minutes
Run 1 mile






Team Work Makes the Dream Work

MONDAY

We are very proud of the impact we made this weekend. During such tragic times, we provided a great service and we want to say thank you to everyone. We were able to get a great crew together and lend a hand. In addition to our group, many of our members assisted in clean up efforts within their own communities. Once again our hearts are filled with happiness having some of the best damn people on the planet in our lives. Great job to everyone and keep this spirit alive. Our state and community need unity more than ever!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

Last week to knock out these push ups! It’s going to be a grind!

“Cindy”
20 Minute AMRAP
-5 Pull Ups
-10 Push Ups
-15 Air Squats






Meet at 10am

SATURDAY

Please invite your friends to join us today to help! If you want to get a workout in, we will have a 9am workout. Everyone will meet at 10am in the parking lot. We will have a list of our members who flooded. They are our top priority. The other CrossFits joining us will also have list. Any additional help will be divided among CrossFit gyms:

CrossFit Denham Springs, CrossFit Upshot, Slingin’ Iron, Tiger Bayou CrossFit

Let’s show everyone how strong the GCF community is.

Please wear jeans and rubber boots. You will also need the following things if possible.
-Flat Shovel (helps with debri and floors)
-Crow Bar
-Mask (please try to find a mask or bandana)
-Gloves (protect your hands. This stuff is yucky!)
-Box Cutter (helps with sheet rock)
-Box of Industrial Trash Bags (NEEDED!)
-Case of Water + LOTS OF SNACKS+ sunscreen (MANDATORY for obvious reasons)

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Bench Press 5x3

Then

3 rounds for time:
25 Push Ups
20 Wall Balls (20/14)
15 C2B Pull Ups






Saturday Plans

FRIDAY

We’ll be getting our hands dirty alongside other great Louisiana boxes this weekend. With our combined effort we hope to serve as aid to members of our community who were effected by the tragic flooding that occurred this past week. We will meet at our gym at 10am then divide our efforts amongst our affected members and local boxes such as:

CrossFit Denham Springs, CrossFit Upshot, Slingin’ Iron

Let’s show everyone how strong the GCF community is. Please

Please wear jeans and rubber boots. You will also need the following things if possible.
-Flat Shovel (helps with debri and floors)
-Crow Bar
-Mask (please try to find a mask or bandana)
-Gloves (protect your hands. This stuff is yucky!)
-Box Cutter (helps with sheet rock)
-Box of Industrial Trash Bags (NEEDED!)
-Case of Water + LOTS OF SNACKS+ sunscreen (MANDATORY for obvious reasons)

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
3x1minute (1min each side, 9 total planks)
-Planks

“ANNIE”
50-40-30-20-10
-Double Unders
-Situps






Time to Do Our Part

THURSDAY

*OPEN 5AM FOR FULL SCHEDULE STARTING TODAY”

OLY CLASS: 1RM Snatch & 1RM C&J

We are going to post pone the competition until further notice. More than likely, we will schedule it for early September. In the mean time, we are trying to figure out how we can be of service to everyone. I feel, more than anything, people need man labor. Money and items are great but a clean up is also a huge burden that can become costly if you don’t have help. Not to get on one of my emotional rants, but this is what we build this community for. This is also what we train our bodies for (at least in my opinion). We are strong. We have endurance. We know how to properly lift things. This is what it means to be “ALWAYS READY” which is our motto here at Geaux CrossFit. If you are able to lend a hand on your day off, please do. I think we can make a hug impact for the ones close to us and also strangers.

This Saturday, we will open for 9am only. After that, if you are available, we can divide between homes and help. I will post more details as I get a clearer picture of who needs us. Let’s band together and help our people out!!!

If you are a member of this gym and you or your families’ home has been damaged, please email us your contact info! We will add you to the list! Also please let us know what you need help with so we can prepare accordingly!


Workout of the Day

For Time
15 Strict Pull Ups
15 Strict HSPU
15 Squat Cleans(205/145)
15 Strict HSPU
15 Strict Pull Ups






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