FRIDAY

Ready for a challenge?  Yeah? GREAT!  The picture below is from September 6.  On this day we did the wonderful AMRAP named “Jack”.  This will be the W.O.D for today and here is the kicker, if you don’t get at least 2 rounds more then your previous attempt you will be fined 50 burpees (For time).  No, this is not a joke.  This is for real.  Get your game face on!  Post comments how much you adore us .

Workout of the Day

“Jack”

20 Minute AMRAP
-10 Push Press (115/75)
-10 KB Swings (53/44)
-10 Box jumps, (24/20)

Then Potentially 50 Burpees for time

THURSDAY

We want to know what your favorite movements are in the gym.  What workouts get you pumped to come into the gym?  Is it heavy lifts?  Body weight?  AMRAP or rounds?  POST TO COMMENTS!

More from our gymnastics cert!

Workout of the Day
Dead Lift 1 Heavy set of 5

Then

5 Rounds for Time:
-30 Doubles
-20 Slam Balls
-10 Sit ups
-200 Meter Run

WEDNESDAY

A few of you still have to pay for your FGB Louisiana Style shirts.  The shirts were given out at Fight Gone Bad under our tent.  We have 3 shirts left over.  The following people need to get their $20 to us no later then Friday:  Melody, Will Bujanda, Catherine Cambre, Ryan Istre, David Kemp, Eric Kenny, Greg Liem, and Mitch.

Learning Inversions!

Workout of the Day
Shoulder Press 3-3-3

Then

“Grace”
30 Clean and Jerks (135/95)

TUESDAY

I just wanted to throw it out there that a bunch of you stepped up your game on Monday.  We had several people bite the bullet and load some weight on the bar that actually makes them break a sweat.  That’s what it takes to get stronger!  Everyone’s goal should be a body weight squat and if you are already there, GET SOME MORE!  I don’t know about you guys, but I want our gym to flourish and you are the ones that make it possible.  This weekend has me fired up and ready to work.  I hope you’re just as ready.  Let’s get it.

Johnny and I spotting at the gymnastics cert!

Workout of the Day
Bench Press 3-3-3

Then

5 Rounds for Time:
-10 Chest to Bar Pull Ups
-10 Burpee Box Jumps
-10 Kettle Bell Swings (53/44)

MONDAY

Thanks to everyone who participated this weekend! Everyone did a great job and had exceptional form in the workout.  We are proud of you and just want to say thank you for making Saturday so much fun! 

The gang at FGB!

Workout of the Day
Back Squat 3-3-3

Then

5 Rounds for time:
-10 Slam Ball Push Ups
-25 Meter Lunge with Slam Ball Overhead (30/20)

SATURDAY

The gym is closed for the day.  Come out to the USS Kid and show support!!!

Go Ellen and Linda!

FRIDAY

As most of you know we will be participating in an all day event this Saturday.  Unfortunately, that means the gym will be closed.  If you have some time, come check out the event and show your fellow gym members some love and support!  Everyone rep their Geaux CrossFit shirts!  Members, friends, and family are all invited to Lucy’s to celebrate (they will be making a donation to us based on our sales)!.  Hope to see everyone out there and have a great weekend!

Get up there!

Workout of the Day
Open Gym- Use this time to work on mobility, skill sets, lifts, or a W.O.D you’ve been dying to do.