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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.

20
Sep

09-20-2014

Main – CrossFit

Warm-up

Roxanne (No Measure)

Do a burpee every time you hear ‘Roxanne’

Metcon

Metcon (Time)

Complete for time with a partner:
100 double unders
50 single arm KB swings 30/45
50 partner med ball sit ups 14/20
50m bear crawl
50 calorie row
50m bear crawl
50 partner med ball sit ups
50 single arm KB swings
100 double unders
**one person works at a time

Exit pass

banded shoulder stretch – 2 minutes each side
prayer stretch – 2 minutes
banded quad stretch – 2 minutes each side

19
Sep

09-19-14

Main – CrossFit

**REMINDER- CFH/CFGB ladies only workout and brunch is this saturday at 10 AM. More details can be found on the CFH/CFGB Events Facebook page

Warm-up

Dynamic warmup
DL Glute bridges- 2×10

Skill

L-sit holds- 3×30 s

Weightlifting

Back Squat (3×6)

Handstand Push-ups (3×5)

**superset with Back squat

Metcon

Metcon (Time)

5 rounds for time:
10 lateral box jumps (20/24)
15 pullups
20 pushups

Exit pass

seal walks- 2×20 m

18
Sep

OPEN GYM 09-18-2014


Main – CrossFit

Metcon

Metcon (Time)

12-9-6
Hang Power Clean (115/185)
bar facing burpees

Metcon (AMRAP – Rounds and Reps)

AMRAPx12 min
5 OHS (75/115)
6 pistol squats (total)
7 GHDSU

Metcon (Time)

200M Run
10 – FR Lunge (95/135) – KB Swings (55/35) – K2E
200M Run
9 – FR Lunge – KB Swings – K2E
200M Run
8…7…6…5…4…3..2…1
200M Run

17
Sep

Jake’s WOD Wednesday

Main – CrossFit

“Obsessed is just a word the lazy use to describe the dedicated.”
Get in the gym. Do CrossFit. Be ready for life.

**REMINDER- CFH/CFGB ladies only workout and brunch is this saturday at 10 AM. More details can be found on the CFH/CFGB Events Facebook page

Warm-up

5 min of DU work
Dynamic warmup

Metcon

Metcon (Time)

200M Run
10 – FR Lunge (95/135) – KB Swings (55/35) – K2E
200M Run
9 – FR Lunge – KB Swings – K2E
200M Run
8…7…6…5…4…3..2…1
200M Run

Exit pass

Reverse hypers- 2×15

16
Sep

09-16-14

Main – CrossFit

DON’T FORGET!!! Affiliate cup practice tonight at 7pm!! We’ll be practicing some of the movements and workouts from the upcoming competition. Anyone and everyone is welcome!

Warm-up

dynamic warmup

Skill

turkish getups- 2×4/side
*** 10 minutes

Weightlifting

every set should be with a weight that you can completely lock out when you catch

Push press + jerk complex (4 x 2 +1)

2 push press + 1 jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx12 min
5 OHS (75/115)
6 pistol squats (total)
7 GHDSU

Exit pass

skin the cats- 2×5

15
Sep

09-15-14

Main – CrossFit

Warm-up

Dynamic warmup
banded lateral lunges 2×20 m (10 m down and 10 m back)

Skill

SL RDL- 3×6/leg
** 10 minutes

Weightlifting

High Hang Power Clean (4×2)

Pull-ups (4×4)

Weighted pull-ups
*** superset with cleans

Metcon

Metcon (Time)

12-9-6
Hang Power Clean (115/185)
bar facing burpees

Exit pass

hip extensions- 3×10
mobilize hips and lats

13
Sep

09-13-2014

Main – CrossFit

Be excellent to each other.
-Bill S. Preston, Esq.

Warm-up

dynamic warm up

Metcon

Metcon (Time)

Complete in order for time in teams of 3:
200m run
30 back squats 115/165
200m run
60 dumbbell thrusters 30/45
200m run
90 burpees
200m run
120m goblet lunges 30/45
200m run
150 Russian KB swings 45/60
*2 people working at a time
**team mates run together

12
Sep

FGB for suicide awareness


Main – CrossFit

Warm-up

dynamic warmup

09-12-14 (No Measure)

internal/external rotation- 2×10/way

Skill

L-sit holds- 3×30 sec

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Exit pass

GH raises- 3×10
mobilize quads and hamstrings

11
Sep

OPEN GYM 09-11-2-14


Main – CrossFit

Metcon

Metcon (No Measure)

EMOMx 11 min
Even- 10 burpees
Odd- 7 C2B pullups

Metcon (Time)

21-15-9
Power Snatch (75/115)
T2B

Metcon (Time)

150 air squats
125 situps
100 pushups

** EMOM- 2 cleans (135/185)
* 25 min time cap

10
Sep

Jake’s WOD Wednesday

Main – CrossFit

Warm-up

5 min of DU work
Dynamic Warmup

Metcon

Metcon (Time)

150 air squats
125 situps
100 pushups

** EMOM- 2 cleans (135/185)
* 25 min time cap

Exit pass

Reverse Hypers- 2×15
mobilize calves and ankles