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Testimonial - Jeremy White

"Working out at Geaux CrossFit is by far the most effective, efficient and fun way to achieve elite fitness, which is important when you're a 40-something-year-old NCAA football official trying to keep up with 19-year-old scholarship athletes. Lord knows they're not getting any slower."

Jeremy White
Publisher Red Shtick Magazine



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Police Tribute

SATURDAY

We are not on normal schedule today. Our class today will be from 8:30-10am with a free mobility seminar immediately after.  Please join us as we pay our respects to 3 officers who lost their life in the line of duty.  The warm up will start at 8:30am. At 8:44 we will stop for a moment of silence. The tribute workout will start at 9am.  Please join us!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

30 Min AMRAP
7 Thrusters (135/95)
17 Air Squats
16 Push Ups
1 Muscle Up (bar or ring)
10 Push Press (135/95)
24 Double Unders






Sign Up!

FRIDAY

The deadline for the In house competition, Game of WODS, is approaching. Let’s start forming some teams! If you are on the fence about RX or scaled, just sign up and we will work it out.  The competition is designed to give you a great day of fitness and fun! Registration cost $20 cash per person.

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
“Mary”
20 min AMRAP
-5 HSPU
-10 Alt. PIstols
-15 Pull Ups






Olympic Lifting Class

THURSDAY
Every 2 minutes: 1.25 Front Squat
2 sets at 65%
2 sets at 70%
1 set at 75%

5 Minutes to EST. 1 REP MAX behind the neck strict press
then perform 3 sets of failure at 75% (rest 2 minutes between each set)

Snatch- Hit 10 perfect reps at 65% of 1 rep max before the end of Class

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

“Kelly”

5 Rounds for Time:
Run 400 meters
30 Box jump (24/20)
30 Wall ball shots (20/14)






Saturday Plans

WEDNESDAY

Please join us this Saturday for a special workout dedicated to officers Jackson, Gerald, and Garafola who were killed in Sunday’s tragic events. We PROUDLY stand behind our Police force and want to invite you all to come stand with us. The class warm up will start at 8:30am. At 8:44am we will stand together in a moment of silence as we remember their bravery in the line of duty. We will begin the workout at 9am.

At 10am, Steve Levins will give a seminar on back pain prevention and maintaining flexibility. This is absolutely fee and open to the public.

30 Min AMRAP
7 Thrusters (135/95)
17 Air Squats
16 Push Ups
1 Muscle Up (bar or ring)
10 Push Press (135/95)
24 Double Unders

** The first 3 numbers symbolize the date that will be remembered forever. The other 3 numbers are the years of service as Police officers.

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

Every 2 Minutes for 16 Minutes
-1 Clean and jerk (Est. 1RM or heavy single for the day)

Rest 4 Minutes

30 Clean and Jerks at 50% of today’s Max






Endurance WOD

Workout of the Day

Endurance class:
2,000M Row For Time

3 Scores:
500m Row Sprint
1,000m Row
2,000m Row

Challenge of the Week:
1600m Run
rest 4 minutes
1200m Run
rest 3 minutes
800m Run
rest 2 minutes
400m Run

 

Game of Thrones Font
Geaux CrossFit in Baton Rouge, LA
Game of Thrones Font


You can sign up in the office. Payment is due at the time of registration. $20 cash per person. First workout announced TOMORROW at 4:30pm
https://www.facebook.com/events/616668035167887/


Workout of the Day
150m Sprint/30ish Second rest x 10
*you can go on the minute, or you can relay with a partner. This will take 10-12 minutes. Breaks will be roughly 20-35 Seconds long.


Then

Tabata:
Burpees
Air Squats
Sit Ups
*rest 1 minute between movements

 






Monday

MONDAY

This Saturday we will have one big class from 9am to 10am. Stick around for a quick seminar on how to prevent back pain following the workout.
Geaux CrossFit in Baton Rouge, LA


Workout of the Day
10 Minute EMOM
Strict HSPU 2-7 reps

3 Rounds:
20 OH Lunges (95/65) *in place*
20 Pull Ups






Game of WODS

SATURDAY


Do you think you have what it takes to conquer the GCF Throne?! Find a buddy and let’s put your fitness to the test!

If you are looking to be SUPER COMPETITIVE, this might not be the competiton for you. If you are looking to have a blast - look no more. You’ll have a blast! We swear it. By the old Gods and the new.

We will have RX and scaled divisons. Same sex teams of 2.

You can sign up in the office. Payment is due at the time of registration. $20 cash per person.
https://www.facebook.com/events/616668035167887/


Game of Thrones Font
Geaux CrossFit in Baton Rouge, LA
Game of Thrones Font


Workout of the Day

1 minute of hang squat cleans (95/65)
1 minute of burpees
1 minute of toes-to-bars
1 minute of calorie row
2 minutes of hang squat cleans (95/65)
2 minutes of burpees
2 minute of toes-to-bars
2 minute Calorie Row
1 minute of hang squat cleans (95/65)
1 minute of burpees
1 minute of toes-to-bars
1 minute calorie row

Score is total reps






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