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Sunday, March 24, 2013
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Tuesday, September 11, 2012
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Testimonial - Bethany France

I'm not going to lie, walking into the doors of Geaux Crossfit was a very difficult thing for me to do. I was severely overweight and so afraid that people would judge me.
I was so wrong! Geaux Crossfit is more than a place to work out. It is a family. I've been going for over a year now and have lost nearly 100 pounds. I could not have done it without the trainers pushing me to my limits and the other members supporting me along the way.
I am so thankful that Geaux Crossfit is a part of my life - I can honestly say I look forward to my 5 a.m. WOD every morning!

Bethany France
Mother, Education Administrator, and Crossfitter




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Happy Halloween

FRIDAY

Geaux CrossFit in Baton Rouge, LA

Workout of the Day
Zombies vs. The Living

- the class will break into 2 groups. Each team will complete the following as quickly as possible in a relay style!!

-each person rows 300 meters. Once everyone has completed the row, move to wall balls. Each person will perform 15. Once everyone has completed the wall balls, a 200 meter relay is waiting for your team.  First team to finish wins!!!

Then

10 minute AMRAP
-31 toes to Bar
-31 jumping squats
-31 push ups
-31 jumping lunges
-31 pull ups (ring rows are scaled)
-31 Sit ups w/ wall ball (20/14)






Pumpkin Deadline!

THURSDAY


Today is your last day to submit your pumpkin in a message to us on Facebook! The prize for the winning pumpkin gets a free GCF hoody when we order in November and also some awesome Lush products!  Pretty awesome prize for just carving a pumpkin!!! Get them in people!!!!


Workout of the Day

“Nancy”
5 Rounds for Time:
-400 Meter Run
-15 OHS (95/65)






Competitors

WEDNESDAY

If you are competing as an individual, today is your last day to hit it hard. If you want to try your complex today, that is fine. But don’t push the volume. On Thursday you should prep the lungs with some row sprints followed by mobility. No lifting!  Friday should be a rest day. Come in and do light rowing and mobility.

Teams- your last day to lift is Thursday. Again, no volume. Just practice the complex wod as if you were competing.  Friday, prep the lungs followed by mobility. Saturday, light rowing mobility.

Make sure you are getting plenty rest and water!


We will have our tent set up at the comp with rollers.  Make sure you bring in post workout food you may need. Your primary focus is refueling! Not protein!

Here are some suggestions on what to eat post wod:
Progenex Recovery
Progenex Build
Banana
White Rice
anything sugary that can be absorbed quickly


I highly recommend going to early registration so you can sleep in some.

Individuals can register early this Friday from 4-6pm at the lamar dixon 4h building
Team can register early Saturday morning from 6:30am-7:30am
Athlete briefing will begin at 7:30am. Make sure you are there!!!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

Partner WOD
60 Cal Row
50 Box Jump Over 30/24”
40 Chest to Bar Pull-ups
30 Shoulder to Over Head 155/105 lb
40 Chest to Bar Pull-ups
50 Box Jump Overs 30/24”
60 Cal Row

1 person works. 1 rest. Split reps as needed.






Fill the Float

TUESDAY

The “Fill the Float” challenge is in honor of the 10th Annual Veterans on Parade to be held on November 9th, 2014, in Port Allen. If you would like to help, please look at the list below and bring in supplies! We will collect the supplies and drop them off at the nearest drop box! You can learn more by visiting
http://westbatonrouge.net/

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Bench Press 3x3 Across

Then

3 rounds
1 minute - Ring Dips
1 Minute - Box Jumps (24/20)
1 Minute - Burpees
1 minute Break

*Score is total reps






Thanks for Coming Out!

MONDAY

Thank you for making Saturday such a great time! We had members, new and old, show their faces. We really can’t say enough how appreciative we are of the community we have.  This is what CrossFit is really all about.  We are looking forward to our Christmas party and hope to see all of your faces again.


Big thanks to Michael Bryan for the amazing set up. You really know how to party! Also thanks to Keisha for the amazing Paleo food. You kept us in the game for sure!  We highly recommend her services to everyone. She doesn’t disappoint.

Geaux CrossFit in Baton Rouge, LA

Geaux CrossFit in Baton Rouge, LA

Workout of the Day
Front Squat 3x3 Across

Then

For Time:
-800 Meter Row
-10 Squat Clean Thrusters (205/145)
-20 Pull Ups

 






Game Day Hours

SATURDAY

We are open at 8am and 9am today. Come out and tailgate with us! We will be out there by 10am!  Here is a map linking you to our location:

Come find us!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

2 Rounds For time:
-800 Meter Run
-50 Push Ups
-50 Pull Ups






Pumpkins

FRIDAY

The competition isn’t too thick, Y’all. lol. Get to carving and let’s see what ya got!!!
Geaux CrossFit in Baton Rouge, LA


Workout of the Day
3x3 Jerks off the Rack- Climbing

Then

For Time
21-15-9
KBS (70/53)
Box Jumps (24/20)
Upon finishing- Immediately start the following:
3 Rounds for Time
15 Wall Balls (20/14)
15 Burpees






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