THURSDAY

We currently have $6,200 dollars raised for FGB!  In first place we have Kurt with $1,125.  In second we have Matt Brooker with $630 and in third, David Rollins with $500!  Great job guys!  Keep the donations coming!  We only have a few more weeks until the big day!  If you haven’t turned in your $20 dollars for your FGB Louisiana Style T-shirt, do so before the end of the day (Thursday).

Mel at least years Fight Gone Bad!

Workout of the Day
Bench Press 3-3-3

Then

12 Minute AMRAP
-5 Dips
-5 Ring Rows
-5 Push Ups

WEDNESDAY

After a year of emails, we have finally booked Whole 9 for a Nutrition seminar!  Johnny and I drove to Houston last January to attend this seminar and we were amazed by how much we learned and also by how much we enjoyed the seminar.  Regardless if you eat paleo or not, you don’t want to miss out on what Melissa and Dallas have to say about nutrition.  They break it down so simple even a caveman could understand .  We will be implementing their program eventually so we suggest everyone attend!  It will be held at our box Saturday, January 14, from 9am to 5pm.  Go ahead and register and you will save $15.  Click the following link to sign up!  http://www.whole9geaux.eventbee.com  and to learn more about Whole 9 visit their site at http://whole9life.com.

Can you spot the GCF trainers? - Whole 9 group pic from January

Workout of the Day
Max Wall Sit

Then

5-10-15-20
-Pull Ups
-Thrusters (45/35)

TUESDAY

Monday is Labor day.  We will be doing limited hours so we decided we should take a poll to see what works for everyone.    Post to comments.

The noon class hanging out after the W.O.D. 

Workout of the Day
Push Press 3-3-3

Then

For Time:
10-8-6-4
-Squat Cleans (135/95)

*400 Meter run after every set

MONDAY

Who has them?  Post to comments.

Some people like bean dip or cheese dip.  We prefer RING DIPS!

Workout of the Day
Work up to 1 heavy set of 3 Deadlift

Then

Tabata:
-Squats
-Sit Ups
-Push Ups
-Double Unders

Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds.  The score is the lowest number of repetitions you get on any of the 8 rounds.  You will receive a 1 minute break between stations.

SATURDAY

We have over $5,000 now for FGB!  Keep it up!  Make sure to check your emails tonight too.  Important information will be sent to you!  Have a great weekend!

Picture of Johnny from last years Fight Gone Bad!

Workout of the Day
For Time:
-800 Meter Run
-150 Wall balls (20/14)
-800 Meter Run

FRIDAY

If you haven’t given us your $20 dollars for your FGB t-shirt, please bring it ASAP.  We’ve currently raised $4,985 as a team!  So close to breaking $5,000.  For those of you not participating, you can still donate to your team!  Go to www.fgb6.org and click donate, find Geaux CrossFit, and donate to a team member! 

Namaste Kim…..Namaste

Workout of the Day
Front Squat 5-5-5

Then

“Fight Gone Bad!”

Three rounds of:
-Wall-ball (20/14)
-Sumo dead lift high-pull, (75/55)
-Box Jump 20”
-Push-press,( 75/55)
-Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

THURSDAY

Following Fight Gone Bad Louisiana Style Sept. 17th we will be heading over to Lucy’s on 3rd street for some good food and drinking.  We will plan to head there for 4 o’ clock!    Let us know if you plan on coming! Oh, and just to put the icing on the cake, Lucy’s is going to make a donation to our efforts for Fight Gone Bad!

Will is moving on up with his Dead Lifts!

Workout of the Day
Shoulder Press 5-5-5

Then

Three 5 minute AMRAPs with a 1 minute break in between

-5 Sumo Dead Lift High Pull w/ Kettle Bell (53/44) 
-5 Kettle Bell Swings
-5 Burpees