CrossFit Grand Rapids

“CrossFit Total”
- Max back squat (3 attempts)
- Max Press (3 attempts)
- Max Deadlift (3 attempts)

Add all your max weights together for your CrossFit total.  You may do as many lighter warm-up sets as you like, but you only have 3 attempts at your max weight for each exercise.  Workout must be done in order listed.

Beginner WoD will be created at class.

Here’s a sample from the diet seminar last Thursday if you missed it.   The audio is a bit quiet when Pierce starts talking so turn up the volume.  Enjoy!

Thanks again Pierce.

Do something fun.

Have a good weekend!

Wild Card Friday!

What is this?

A hat with cards in it will be passed around the class.  On each card will be either an exercise, or the words “Main Site”.  The WoD will either be made up by the trainer, on the spot, of exercises drawn from the hat, or if a “main site” card is drawn then that days main site WoD will be done (or the one before if it’s a rest day).  Enjoy!

Tonight all-natural bodybuilding champion Pierce Walker will be coming to the gym to teach us how to lose that stubborn bodyfat. Pierce not only has the knowledge, but he practices what he preaches. Throughout the whole year Pierce stays ripped. Pierce is a living example of what he promotes.
Pierce will outline what needs to be done to get that six-pack that everyone wants. His suggestions are very doable, common sense, and practical. He’ll give little suggestions that you may not have considered before. He will also answer any questions you may have. Everyone is welcome, you don’t have to be a member of the gym to attend. The cost is $15. The seminar starts at 7:30 and ends whenever it finishes.

“Jump Rope Murph”
For Time:
700 Jump rope
100 Pullups
200 Pushups
300 Air Squats
700 Jump rope

We have a diet seminar at 7:30pm tonight, so the workout will be scaled in such a way that you can complete it in time if needed.  Bring water and your A-game.

The beginner level workouts will be created by the trainer at the gym.

Group Tabata – 24 rounds!!

Tabata interval - 20 seconds of work followed by 10 seconds of rest.   

Stations will be setup for each exercise.  When the clock starts you will do as many reps at that station in 20 sec. as possible.  During the 10 sec. rest you will switch stations and repeat (the group will move in a circle).  Your score is the fewest reps you completed at any given station.  Your goal is to keep your work-output up so that you achieve the highest possible score.

The number of exercises included will depend on the group size.  

1. Situps
2. Rowing (measured by calories)
3. MB Front Squats 20#
4. Barbell Push Press @ 45# Guys, 22# Girls
5.  Double-Unders or DU. attempts
6. Kipping swings, no pullups
7. Pullup Bar hang (score is seconds on bar)
8. KB Swing 40# Guys, 25# Girls (eye level)
9. PVC OHS
10. Box Jumps, 22″ box

All gym members will do this WoD with adjustments made for your level.

5 Rounds For Time of:
 - 12 Deadlifts @ 225# Guys, 165# Girls
- 15 Box Jumps, 22″ Box

WoD will be scaled for your level if needed.

10 rounds for time of:
- 4 L-sit pullups (or whatever variation you’re capable of – no kipping)
- 10 PVC OHS (PVC pipe overhead squats)

This WoD will be done by the CrossFit class and all beginner levels (scaled if needed).