Labor Day – HERO WOD

CrossFit Georgetown - CrossFitSaturday - Anniversary Party at 4PM!View Public WhiteboardActivationSplit Class into 2 groups Lacrosse Balls: Scaps, Delts, Lats, Traps, Calfs Foam Rollers: Quads, IT Band, Butt, Thoracic SpineDynamic Warm up (No Measure)High Knees Butt Kicks Soldiers Lunges with Twist Backward Run Bounding Inch Worm + Push upMovement Break DownGo over all the movements and alternatives before breaking off to get equipment and partners.AdamBrown (Time)Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24" box 24 Wallball shots,

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August Member

Everyone meet Travis! Travis has been with us for just a short time, but he has made such tremendous strides. He is part of what we call "The Darkside" class (Early risers for the 5AM). He is an awesome asset to our Community, with his contagious energy for 5AM and his willingness to learn. He has made his transition from Cali breezy, fitting right in by making a "Texas" style brisket for our gym gatherings. He makes the transition into being a CFG athlete easy. Read more for his story.  "My CrossFit journey is in its infant stages. Only been

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Community WOD

CrossFit Georgetown - CrossFitView Public WhiteboardActivationSplit Class in half Lacrosse Ball: Scaps, Lats, Delts, Traps, Upper butt Foam Roll: Quads, IT Band, Butt, BackWarm-up3x 2 laps down and back 10 push ups 10 Air squatsMetcon (AMRAP - Rounds)25min AMRAP Follow the leader You can't pass the person in front of you, you can't move to the next movement until the person in front of you has completed theirsTeams of X (depends on how many ppl show up) 200m Row 10 DB Push Press (50/35) 10 Wall Balls (20/14) 6 Devils Press(30/20) 15/12 Cal AB

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8.30.19

CrossFit Georgetown - CrossFitSept 2 - Labor Day - ONLY CLASS 9AM Sept 7 - Anniversary Party @ 4PMView Public WhiteboardActivationFoam Roll: Pecs, Thoracic Spine, Scaps, Traps, PVC Pipe shoulder stretches Activation: 1x20 Banded Pull Aparts (orange/red band)Warm-up2 min AB/Rower ---THEN--- 2x 5 Burpees 10 Wt. Arm Circles 10 Air SquatsIncline Bench Press4x6 WITH DB's Increase weight each roundSingle Arm Landmine Press Superset the Incline DBs Bench 4x6 Moderate weightMetcon (5 Rounds for distance)15min EMOMMin 1: Hold AB Thresh hold for :30 Min 2: 3 Turkish get-ups (R) (53/35) Min 3: 3 Turkish get-ups (L) (53/35)

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