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Tell Your Friends

TUESDAY

Don’t forget to tell your friends to schedule their intro ASAP!  We are allowing them 5 free classes to check out our gym.  They must do their intro before October 15th.  One they complete the intro, they will have 1 month to complete the classes.  There is no hassle to sign up after!  We will have cards for you to pass out this afternoon.  Just come ask for a them!

Geaux CrossFit in Baton Rouge, LA
Fran

<3


Workout of the Day
EMOTM 10 Minutes
ODD-5 Unbroken Hang Cleans (increase load each set- record heaviest set)
EVEN-5 Muscle Ups
* Scale with 10 dips or 10 push ups

Then

With a partner complete the following:

3 Rounds for Time:
-300 Meter Row
-15 Toes to Bar
-30 Double Unders

Partner A will start on the rower. Once partner A completes the 500 meters, they will advance to Toes to Bar and partner B will begin rowing. Partner B will chase partner A through out the workout. Partners should never be on the same movement.






5 Free Classes

MONDAY

If you have any friends that want to try CrossFit here is a chance for them to receive 5 free classes!  They have until October 15th to schedule their intro. After the intro they will have 1 month to use their 5 classes. 


Workout of the Day
“Fran”
21-15-9
-Thrusters (95/65)
-Pull Ups

Then

50 Bar Facing Burpees for Time






Game Day Hours

SATURDAY

The gym will be open at 8 and 9am today! We will also have El’s class at 1pm Sunday!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
30 minute time cap


“Manion”

Seven rounds for time of:
-Run 400 meters
-29 Back Squats (135/95)


Bye, legs! It’s been real! ✌️






FRIDAY!

FRIDAY
Hope everyone had a great week of training. Enjoy your weekend!!

Geaux CrossFit in Baton Rouge, LA

Currently on vacation googling facts about sharks so I can convince myself to try an open water swim and I came across this. Lol.  If only!!!!


Workout of the Day
4x3 Push Jerk (across)

Then

21/15/9
-HSPU
-C2B Pullups






Deep South Info

THURSDAY

For more information on the Deep South Shoot Out, visit their website http://deepsouthshootout.com .

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Bench Press 5x2 across
-30 second break between lifts

Then

3 rounds for time:
-20 wall balls (30/20)
-15 KB Swings (70/53)
-10 Burpees over Wall Ball (facing- no lateral jumping)






Who’s signed up?

WEDNESDAY

Who all has signed up for the Deep South Shootout? I’ve heard several people say they would like to do the competition, but they need a partner! Please post to comments and let us know! We can help you partner up! You can also do this competition as an individual.

Workout of the Day
4 Rounds
-max effort Strict Toes to Bar (Max L-sit if you can’t do at least 4)
-10 Three second descend Pull-up Negatives (newbies do 5 reps)
-1 minute rest

Then

5 hollow body holds 30 seconds on 30 seconds off

Then

6 minute AMRAP
-10 Sumo Dead Lifts (185/135)
-30 Double Unders






Best of Luck Jeremy

TUESDAY

Sadly today is Jeremy Jackson’s last day at Geaux CrossFit.  He’s off to California with Denitra to start the next chapter in their life.  We love you and are so thankful for the few extra months we were able to hang out. The morning crew won’t be the same without all the trash talk between you and El!!! Don’t be a stranger. We expect to see you two at the Christmas party. After all, y’all are family. By the way, I wasn’t joking when I said pursue that acting career!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

20 Minute AMRAP
(10) 200 Meter Run Relay Buy in (5 EACH)

——With the time remaining perform AMRAP—-

-8 Ring Dips
-8 Power Snatch (95/65)
-8 Burpees (jump on to 45lb plate)

One partner completes a round while the other rest. Tag and switch!






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