Welcome to Crossfit Garwood

Ready to get started in Crossfit? If so, let us offer you a free trial class.  Simply fill out the form on the right and we’ll get you started today!  Please check out our facilities and get to know our trainers.  We’re sure you’ll love Crossfit Garwood.

 

Memorial Day “MURPH”

Memorial Day “MURPH”

Monday 5.25.15 WOD GPP: Around the World & JYD Mobility: Band Chest St-    Band Pullapart-    Frog Sq-    Bridges-    Hip Openers Memorial Day “MURPH” We will only have Classes at 7AM 8AM, 9AM, “MURPH”  Finish 1 movement B4 moving to next. 1 Mile Run 100 Pullups 200 Pushups 300 Air Sq 1 Mile Run SCALED Options:  20 Rd of 5Pullups, 10 Pushups, 15 Air Sq

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Saturday 5.23.15 WOD

Saturday 5.23.15 WOD

Saturday 5.23.15 WOD GPP: Team Row Mobility: Ankle MOB-    Box St-    Hip Swings-    Band Pass Thru-    DD Conditioning: 1 Mile Run 50 OHSq     135/95 150 Situps 200 DU 50 SDHP    135/95 100 BJO’s    24/18

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Friday 5.22.15 WOD

Friday 5.22.15 WOD

Friday 5.22.15 WOD GPP: Bring Sally up Mobility: Couch-    BBFR-    Elbow in Band    Frog Sq-    Supermans 12 Min to Work up to a Heavy Single FS Then 1 Rep EMOM for 10 min Keep Warm-up Sets to 2-4 Reps Should be about 80-90% of 1 RM Conditioning: “Helen” 3 RFT’s Movement    Rx    Scaled    Reps    Sub Run 400m 21 KBS    53/35 21 Pullups

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Thursday 5.21.15 WOD

Thursday 5.21.15 WOD

Thursday 5.21.15 WOD GPP: Tabata: MB Cleans, MBS, MB Situps Mobility: Band FR-    Tri Mash-    Band Dist-    Gait Swings-    Worlds Gts Bar Complex 4 DL+3 HC+2 Thrusters Cant drop bar for all 12 Reps Climbing as high as you can go in 20 Min Conditioning: “You do I do, ladder” 10 Burpee Box Jumps 200m Run Burpees go up by 1 Reps Each Rd

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Wednesday 5.20.15 WOD

Wednesday 5.20.15 WOD

Wednesday 5.20.15 WOD GPP: 10 SDHP, 10 Gob Sq, 10 KBS Mobility: DD-    Empty Cans-    T-Spine-    Int/Ext-    YTW’s 12 Min to Work up to a Heavy Single PP Then 1 Rep EMOM for 10 min Keep Warm-up Sets to 2-4 Reps Should be about 80-90% of 1 RM Conditioning: EMOM’s 5 Rds 8 Snatches    95/65 15 Cals 50 DU

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