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Geaux CrossFit Events

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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Movember

SATURDAY

Every year we participate in “Movember” to raise awareness for prostate cancer and also raise money to help fund research! One of our members, Eric Howard, lost his father to prostate cancer in 2011.  This year, our Geaux CrossFit MoBros have formed a team and dedicated it to Eric’s father.  To sign up and join the jeam,  please go to the following link:

http://moteam.co/trivially-hirsute

Here are the rules:
1. November 1st - CLEAN SHAVE!!!!!!
2. You can only grow a mustache
3. Facial hair cannot meet any other facial hair
4. You have to keep it up to date… JOHNNY BLOUNT! Meaning it can only be a mustache…. not a beard that is then shaved down to a stache. 


At the end of the month we will vote on the most epic stache. Take a look at John Laws from last year!!!
Geaux CrossFit in Baton Rouge, LA

Can’t wait to see all the creepers lurking around the gym smile


Workout of the Day
NORMAL HOURS

3X3 Dead Lift Across

Then

“Helen”
3 Rounds
-400m Run
-KB Swings (53/35)
-12 Pull-ups






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






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