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.
Friday 11.27.15 WOD GPP: JYD, ATW Mobility: Frog Sq- BBFR- Wrist- Trap Mash w/Bar- Hip Swings 5 Wall Ball 20/14 3 HSPU 1 Sq Clean 225/155 (70-75% of 1 RM) The FLOOR is NOT a Chalk Board Do NOT Track Rounds on FLOOR w/ Chalk!read more
Wednesday 11.25.15 WOD GPP: Bergener Warm-up Mobility: Empty Cans- YTW- Bar Hang- Frog Sq- Couch St Lift: Positional Snatches 5 Min Instruction at Each Position … #1 Pocket, #2 Hang, #3 Below Knee, #4 Floor Rx: Squat Snatch. Keep it “Light and Right” Choose a # you can do 5 T&G Snatches EMOM x 7 (Rx: Sq last 2 Reps) Conditioning: 4 RFT’s 10 C2B’s 10 PC (165/110- 135/85) 10...read more
Tuesday 11.24.15 WOD GPP: 5 DL, 5 HSC, 5 Sq, 5 PJ, 5 SJ Mobility: Ball Tack- Child Pose- Glute St- Pull-aparts- Band Distraction Lift: DL + HSC + SC + STOH … 12 Min to work up to a Heave Set that you can EMOM x10 1 Cycle at EMOM x10 (70-80%) Conditioning: Partners x2 #1 Run 200 #2 Chips at WOD 10 KB Goblet Lunges 3 Rope Climbsread more
Monday 11.23.15 WOD GPP: 20 Sec each: Air Sq, Situps, Jump Lunges Mobility: Bar Hang- Box St- Couch- Face Pulls- Hip openers Conditioning: 1 Rd 5 Min to Warm up on all movements 7 Min of Max Cals 6 Min Ladder x2: Pullups & KBS (70/53) 5 Min of Burpee BJ (24/20) 4 Min of TTB 3 Min of DU 2 Min Thrusters (75/55 65/45-55/35) 1 Min HH...read more