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Softball 2013
Sunday, March 24, 2013
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100 Day Double Under Challenge
Tuesday, September 11, 2012
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Saturday, July 21, 2012
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Thursday, December 09, 2010
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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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Announcements !!!

1.) Gymnastics has been rescheduled to September 13th due to holiday/vacation conflicts! If you cannot make this date and need your money refunded, please let us know!!! Prepay is still $10. Day of is $20. For those of you competing in the DSSO, this is a great opportunity to sharpen your skills.

2.) Fantasy Football money is due September 10th! Sunday FUN-day league is $25. #whatwouldrichdo is $50.

3.) Monday we will only be open 9 and 10am.


Workout of the Day
Bench Press

Then

15 Minute Cap:

100 Burpees for Time:
20* Double Unders EMOTM until completion or 20 singles






Weightlifting Class

THURSDAY

A. Weighted Dips (5 sets of 3)
      Scaled: 5 negative/static hold on the rings + 3 sets of max unbroken ring dips

B. Push Press - 1 rep max

C. 2 Power Cleans +1 Push Press Start at 60% of your push press, go up by 5% increments


Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Back Squat

Then

2 Minute AMRAP X 3 with a 2 Minute break between each
-Row Sprint (300m/200m) * if your 500 meter row is faster than 1:50, you must do 300m
-Max rep Power Cleans (155/105)






DEEP SOUTH SHOOTOUT Homework

WEDNESDAY

10 Mins MAX Cal on the airdyne (150 + men /100 + women)

You have until Friday to get it done!!!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

25 minute time cap:

For Time:
-1 Mile Run
-50 SDLHP (70/53)
-40 Goblet Squats
-30 Knees to Elbows
-20 Wall Walks
-10 Muscle Ups (Strict C2B Pull Ups or Bar Muscle Ups)






Handstand Contest

TUESDAY

Want to win a free t shirt on our next design? Shirts will be in later this week! Post a picture of your best handstand and tag us in it on Facebook and Instagram! If you don’t have a Facebook, just email it to us. Get creative!  Best post wins! Deadline is September 8th.

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Shoulder Press

Then

5 rounds:
-200 meter Run
-7 OHS (135/95
-7 burpee box Jump (24/20)






Upcoming GCF Events

MONDAY

Our 3rd gymnastics workshop is only a few days away. Please RSVP by adding yourself to the Facebook event. Remember it’s $10 prepay (in the office) and $20 the day of.
https://www.facebook.com/pages/Geaux-CrossFit/172548536099058?sk=events


Annual Tailgate:

With a few months to block out your schedule, we hope to see everyone at our annual tailgate. We provide the food and you provide the fun! We have an awesome set up provided by Michael Bryan and his awesome crew. If you don’t have tickets to the game, stick around and watch it on the big screen TV! It’s a party from sun up to sun down. Hope to see you there!!!!

https://www.facebook.com/events/1634419426829484/


Workout of the Day
Front Squat

Then

10 Minute AMRAP
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Double Unders






Football Season

SATURDAY

Yay! Our favorite time of year is quickly approaching. Every year we plan one big tailgate to all get together and hang out! Stay tuned. We will be announcing that next week. Also make sure you pay attention to the website and our Facebook page. During home games, we will sometimes bump the classes up 1 hour to 8am and 9am to accommodate all the tailgaters. We also do this to eliminate as many excuses as possible wink lol.

Geaux CrossFit in Baton Rouge, LA
Proud Dad


Workout of the Day

Teams of 3:
AMRAP 20:
400m Run (together)
30 Squat Cleans* – one athlete works at a time
Rx (135/95)






Deep South Homework

FRIDAY

By now you should have completed your first round of homework for the DSSO! Your next assignment is:


15 unbroken Thrusters (135/95) scaled (95/65)
400 Meter Run Sprint
Record Time

Rest 4 minutes

15 Push Press (same weight)
400 Meter Sprint
Record Time

Rest 4 minutes

15 unbroken OHS (155/105) Rx Scaled 15 unbroken Front Squats (115/75)
400 Meter Sprint
Record Time


Workout of the Day
Bench Press

Then

Every 3 minutes minutes perform the following:
*rest the remainder of time


:00- Max Unroken WB (20/14)
3:00- 10 burpees
6:00-Max UB WB
9:00-10 burpees
12:00-Max UB WB
15:00 AMRAP Burpees
Record each set of unbroken wall balls and final set of burpees






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