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Welcome to CrossFit Gettysburg. Join the revolution.

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Come get your WOD in.   We train day and night, so there's no excuse to bail.

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Want to get started?   Come try a workout.   Completely free.   (info)

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CrossFit Gettysburg is a family.   Earn your spot today!


It's time to realize that you can't keep doing the same things over and over and expect different results.

Come try a workout. Completely free.

04
Sep

Fun Friday


CrossFit Gettysburg – CrossFit

Warm-up

7 min dynamic warmup

Weightlifting

**today no one is going heavier than they did last week until they demonstrate to me that they can hit last week’s weight with solid technique.

Every 2 min x 8 min

5 Deadlifts

3×6 Bottoms up KB Press/side

Deadlift (1×5)

Metcon

Metcon (Time)

5 RFT:

400 m run

21 Lunges

15 KBS (35/55)

9 Pullups

Exit pass

2 sets of

10 m banded-x-lateral lunge

10 Straight leg raises

03
Sep

Active Recovery Thursday

CrossFit Gettysburg – CrossFit

Come in get blood moving, work on a skill, stretch, and be better prepared for the remainder of the training week.

Warm-up

8-10 min dynamic warmup

Skill

10-15 min of skill work

*work on 1-2 goats (exercises or movements you’re bad at)

Metcon

Metcon (Calories)

20 min of row or bike at an easy pace

Exit pass

Mobilize!

02
Sep

Jake’s WOD Wednesday


CrossFit Gettysburg – CrossFit

Warm-up

7 min dynamic warmup

Skill

7 min of HSPU skill work

Metcon

Metcon (AMRAP – Reps)

EMOM x 30 min

Even- 3 C2B Pullups + 3 HSPU + 6 DB Lunges (15/25)

Odd- 10 Burpees

Exit pass

Mobilize!

01
Sep

09-01-15


CrossFit Gettysburg – CrossFit

Warm-up

7 min dynamic warmup

6 TGU

Weightlifting

Every 3 min x 9 min

5 Push Press

60 s Plank Hold

Push Press (3×5)

Metcon

Metcon (Time)

15-9-6

Thrusters (95/135)

C2B Pullups

Exit pass

10 DB Front Raises + 10 DB Lat Raises

10 Ice-Cream Makers/30 s. Hollow Body

31
Aug

08-31-15


CrossFit Gettysburg – CrossFit

Warm-up

7 min dynamic warmup

Weightlifting

Every 3 min x 9 min

5 Pause Front Squats (3 sec pause in bottom)

10 banded good mornings

8 Pullups

Pause Front Squat (3×5)

Squat to bottom position and hold for 3 seconds

Pull-ups (3×8)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 min

1 Legless Rope Climb

4 Hang Clean (115/185)

6 Pistol Squats

**rest 2 min

Metcon (2 Rounds for calories)

2 x 40 s row

*2 min rest between each round

Metcon (2 Rounds for calories)

2 x 30 s bike

**2 min rest between each round

Exit pass

100 m backward seal walk

29
Aug

Partner Saturday

CrossFit Gettysburg – CrossFit

Warm-up

7 min dynamic warmup

STRENGTH

15 min to establish Max Wight Prowler Push for 10 m

Prowler Push (1 x 10 m)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 min with a partner

8 Thrusters (95/135)

12 KBS (55/70)

8 GHDSU

While 1 Partner is running 400 m, the other partner is completing the AMRAP until the partner running returns. Once the running partner returns, the roles switch and the other picks up where the 1st athlete left off

Exit pass

Mobilize Hips and Shoulders

28
Aug

08-28-15

CrossFit Gettysburg – CrossFit

Warm-up

7 min dynamic warmup

Weightlifting

Every 2 min x 8 min

5 Deadlifts

3×6/side Unilateral DB tempo rows (X:3:3:1)

Deadlift (1×5)

Metcon

Metcon (Time)

20-18-16-12-10-6-4

RFESS (25/40)

Pushups

**30 s chin over the bar hold between rounds

Exit pass

100 m backward seal walk

27
Aug

08-27-15


CrossFit Gettysburg – CrossFit

Warm-up

8-10 min dynamic warmup

Skill

work on a skill for 10-15 min

**Olympic lifts, DU’s, Iron Scap, MU’s, one of your goals, etc…

Metcon

Perform at 70-80% intensity

Metcon (Time)

5- 40 m prowler pushes

50 DU’s

500 m row or bike 0.5 mi

4- 40 m prowler pushes

40 DU’s

400 m row or bike 0.4 mi on bike

3-40 m prowler pushes

30 DU’s

300 m row or bike 0.3 mi on bike

2- 40 m prowler pushes

20 DU’s

200 m row or bike 0.2 mi on bike

1- 40 m prowler push

10 DU’s

100 m row or bike 0.1 mi on bike

Exit pass

Mobilize!

26
Aug

Jake’s WOD Wednesday

CrossFit Gettysburg – CrossFit

Chesty Puller (the mysterious man on the wall) said “All right, they’re on our left, they’re on our right, they’re in front of us, they’re behind us. They can’t get away from us now.” Do not be your own enemy. Come in the gym and do work! Every day is an easy day!

Warm-up

7 min dynamic warmup

Weightlifting

EMOM x 6 min

1 Snatch High Pull + 1 Snatch

Snatch Complex (6×1)

1 Snatch High Pull

1 Snatch

Metcon

Metcon (Time)

30:00 Minute Cap

50 Double Unders

40 TTB

30 Box Jumps 24/30″

200M Plate Pinch Farmers Carry 15/25

20 Goblet 35/55 Box Step Up 20/24″

200M Plate Pinch Farmers Carry 15/25

10 Sandbag Box Step Over 20″

200M Plate Pinch Farmers Carry 15/25

10 Sandbag Box Step Over 20″

200M Plate Pinch Farmers Carry 15/25

20 Goblet 35/55 Box Step Up 20/24″

200M Plate Pinch Farmers Carry 15/25

30 Box Jumps 24/30″

40 TTB

50 Double Unders

25
Aug

08-25-15

CrossFit Gettysburg – CrossFit

Warm-up

6 Turkish Getups

Dynamic warmup

*10 min

Weightlifting

Every 3 min x 9 min

5 Push Press

60 s Plank Hold

Push Press (3×5)

Metcon

Metcon (AMRAP – Reps)

EMOM x 10 min

10 bar facing burpees

Exit pass

2 sets of:

10 DB Lat Raises + 10 DB Front Raises

10 Ice-Cream Makers/ 30 s Hollow Body Hold