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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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Strengthen and Lengthen
Saturday, July 21, 2012
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Christmas Party
Thursday, December 09, 2010
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Testimonial - Amber Leonard

"CrossFit has not only given me great results, but it has also given me the confidence to take on any challenge and come out a winner in the end."

Amber Leonard
Student, SELU



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Gymnastics Workshop

SATURDAY

This is our second workshop with Jazz! If you weren’t able to make to the last session, no worries, here is your second chance!

Price will be $10. You can pay with cash or bring a check made out to Jazz Carmichael. Show up a little early, we will start at 8am.

The goal is to give each person the feel of what it’s like to be a gymnast all while bettering our abilities in CrossFit. This does not mean we will be throwing back flips, but instead we will be going back to the basics, the technique, and the control gymnastics requires. Everything will be performed with tight bodies and strict form. Progressions will be key. We all love quick results, but nothing in gymnastics is quick. It’s a slow progress, which in turn, makes each of us better day by day!
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Geaux CrossFit in Baton Rouge, LA


Workout of the Day


“Ryan”
5 Rounds for Time:
7 Muscle Ups
21 Burpees (use rings as targets)

OR

5 Rounds
14 Chest to Bar Pull Ups/ Kipping Pull Ups
21 Burpees






Normal Hours

FRIDAY

We are on normal hours today!  and we also have new shirts in! $20! Please bring in cash!


Geaux CrossFit in Baton Rouge, LA
Summer time feels.


Workout of the Day
Bench Press

Then

8 Minute AMRAP
Squat Clean (205/145)






GCF Fight Club

THURSDAY

1st rule of fight club…. mark your calendars for August 1st.

2nd rule of fight club… create a team of 4 and prepare to battle!

Coach El and Coach Austin are bringing the fun back with a bracket style competition! Teams of 4 will compete in a group stage for a chance to advance to a double elimination tournament!  We will have both scaled and Rx. Please stay tuned the following week for more details!!


Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Back Squat

Then

For time:
800 Meter Run
-50 Toes to bar (weighted knee raises from bar)
800 Meter Run






Normal Hours

WEDNESDAY

We will be on normal hours this weekend for Independence Day.


Workout of the Day

4 Rounds for Time:
-300 Meter Row Sprint
*rest 2 minutes

Score is total time including rest.

Then

6 Minute AMRAP:
10 KBS (70/53)
20 Push Ups






Core Work/ Mobility Class

TUESDAY

Tonight at 5PM we have our core work/mobility class!  Come check it out then stick around for the 6PM class! If you struggle with OHS, the mobility class is what you need!!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Shoulder Press

Then

For Time:

3 Rounds for Time:
-15 OHS (135/95)
-15 Chest to Bar
-15 Burpees






2 Days Left

MONDAY

Today and tomorrow are the last days to get your intro in and receive 5 free classes.  We will try and accommodate as many people as possible! Please leave a message if we do not answer and we will return your call as soon as we can!

Geaux CrossFit in Baton Rouge, LA
PRs induce uncontrollable yelling.


Workout of the Day
Front Squat

Then

8 Minute AMRAP
3..6..9..12..15..18
HSPU
*50 Double Unders after each set






5 Class Expiration

SATURDAY

Just wanted to remind those of you who took advantage of the 5 free classes that the classes expire 1 month from the date of your intro!  They do not expire at the end of June. That being said, if an intro is completed in the month of June, you will still be able to get the 5 free classes.

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
1 Rep Max Push Press - VIDEO YOUR PRs!!!!!

Then

18 Minute AMRAP
-15 Box Jumps (24/20) *** No rebounding
-12 Shoulder to Over Head (115/75)
-9 Toes to Bar






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