SATURDAY

BRING YOUR FRIENDS AND FAMILY.  That is all.

Everyone doing the “Mitch” at his last workout. 

Workout of the Day
30 Minute AMRAP
-10 Box Jumps (24/20)
-100 Meter Run
* Each round you add 10 box Jumps and 100 meters

FRIDAY

Join Geaux CrossFit on Saturday, October 29 at LSU’s Old Front Nine for the Walk to Cure Diabetes.  The mission of JDRF is to find a cure for diabetes and its complications through the support of research.  To register online go to www.walk.jdrf.org.  Click on “Find a Walk” and choose Louisiana then Baton Rouge.  You can join the Geaux CrossFit team!  There will fun activities, food, and music after the walk.  Opening ceremonies are at 9am. 5k walk/run begins at 10am. Friends and family are welcome to join in too!  Contact Wendi P. for more info!

Another FGB shot! 

Workout of the Day

“Helen”

3 Rounds for Time:
-400 Meter Run
-21 Kb Swings (53/44)
-12 Pull Ups

THURSDAY

We wanted to give everyone an early heads up that this Saturday will be bring a friend day.  As usual, show up early so we can have them fill out the waiver!  We love seeing new faces in the gym so gather up your buds and get in a good W.O.D before the game!

Will B. fully utilizes the gym equipment.

Workout of the day
Shoulder Press 5-5-5

Then

21-15-9
-Power Snatch (115/85)
-AB Mat Sit Ups
-Box Jumps- 20”

WEDNESDAY

For those of you who have signed up with us and did not receive a shirt, come and get it!  We are fully stocked with our old design and our new one ( Thanks TILT)! 

Our new shirts!

Workout of the Day

Back Squat 5-5-5

Then

3 rounds for time:
-20 Double Unders (100 Singles)
-20 KB Swings (53,44)
-20 Slam Balls(30/20)

Here is the kicker- Each exercise must be done unbroken.  If you get 15 doubles and mess up…Start over.  If you are on your 19th Kettle Bell swing and you sit it down…. Start back at 1….. You can thank Melody for the inspiration .  If the workout is not completed under 25 minutes, you get a DNC.

TUESDAY

Kurt!  He managed to raise $1,800 for FGB!  He gets 10 classes on us!  If you happen to see him in the gym, give him a pat on the back!

Wendy looking strong!

Workout of the Day
Bench Press 5-5-5

Then

“Elizabeth”
21-15-9
-Cleans (135/95)
-Ring Dips

MONDAY

Today we are going heavy so make sure to wear shoes that have flat soles.  This will help you with your balance.  We keep raising the bar and y’all are always ready for the challenge.  Have a great week and try to keep the diet in check!

Bethany at FGB!

Workout of the Day
CrossFit Total

1 Rep Max of Back Squat, Shoulder Press, Dead Lift- Numbers combined to give total.

SATURDAY

Now that FGB is out of the way everyone can get back on a normal schedule.  This includes a good diet!  We will be doing CrossFit Total on Monday so get some good rest Sunday.  Have a nice weekend!

Amber BREAKS A SWEAT!!!

Workout of the Day
Murph Tribute

For Time:
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile
50 pullups
100 pushups
150 situps
200 squats
Run 1 mile

No partitioning.