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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.

30
Sep

09-30-2014


Main – CrossFit

Warm-up

dynamic warmup
** 8 min
DL Glute Bridges- 3×10 (do between SL RDL sets)

Skill

SL RDL- 2×6
** 10 min

Weightlifting

Front Squat (Establish 1RM or 3RM)

Anyone who hasn’t been training for 6 months or more, or isn’t comfortable with doing a 1RM will do a 3RM
**20 min

Gymnastics

Pull-ups (3×10)

superset with warmup sets of front squats

Metcon

Metcon (Time)

4 rounds for time of:
2 legless rope climbs
20 m of burpee broad jumps

Exit pass

Reverse Hypers- 50 total

29
Sep

09-29-2014


Main – CrossFit

Warm-up

dynamic warmup
** 8 min

Skill

turkish getups- 2×5
** 10 min

Weightlifting

High Hang Power Snatch (4×2 + 1 OHS)

** 20 min

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx10 min
30 DU’s
20 KB Snatch (35/55)
10 pushups

Exit pass

seal walks- 2×20 m

27
Sep

09-27-2014


Main – CrossFit

Warm-up

Dynamic warm up

Metcon

Metcon (Time)

Complete for time with a partner:
20 deadlifts 155/245
400m relay run
20 box jumps 24/30
400m relay run
20 OHS 85/115
400m relay run
200m prowler push
400m relay run
20 DB squat clean 30/45
400m relay run

*one person works at a time
**run is completed relay style: one partner runs 200m while the other rests, then partners switch. The 400m total must be completed before either partner can move to the next exercise.

Exit pass

mobilize!!!

26
Sep

09-26-2014

Main – CrossFit

Warm-up

dynamic warmup
2 way band pull a parts- 3×10

Skill

L-sit holds- 3×30 sec

Metcon

Metcon (Time)

For time:
30 pullups
40 KBS (35/55)
50 Goblet lunges (35/55)
60 burpees
70 DU’s

Exit pass

mobilize

25
Sep

OPEN GYM 09-25-2014


Main – CrossFit

You made it to Thursday! Feeling tired? Sore? Use today to recover – roll out your sore spots, stretch, maybe a low-intensity conditioning workout. You’ll feel more energized AND you’ll come back stronger!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx18 min
1 muscle up
5 Hang power cleans (95/135)
10 pushups
15 T2B

Metcon (Calories)

6×1 min row for cals (4 min rest)

Metcon (Time)

buy in- 800 m run

25-20-15-10-5
OH Lunge 35/45 (Plate)
Double Unders
Front Squat 65/95
Lateral Over the Box 24/20
ABMAT situps

exit- 800 m run

*25:00 Time Cap

*** the weight you choose for front squats should be a weight that you can do 25 reps unbroken
*** workout starts with 800 m run before you begin 25-20-15-10-5 of each exercise, then after completed finish with an 800 m run to complete the workout.

24
Sep

09-24-2014

Main – CrossFit

Strength, self pride and happiness are a side effect of hard work. Get in the gym and DO WORK!

Warm-up

10 min

Skill

Front Rolls- 10 min to work on

Metcon

Metcon (Time)

buy in- 800 m run

25-20-15-10-5
OH Lunge 35/45 (Plate)
Double Unders
Front Squat 65/95
Lateral Over the Box 24/20
ABMAT situps

exit- 800 m run

*25:00 Time Cap
*** the weight you choose for front squats should be a weight that you can do 25 reps unbroken
*** workout starts with 800 m run before you begin 25-20-15-10-5 of each exercise, then after completed finish with an 800 m run to complete the workout.

Exit pass

hip extensions- 50 total

23
Sep

09-23-2014


Main – CrossFit

Warm-up

5 min of DU

Skill

Turkish Getups- 4×4/side

Metcon

Metcon (Calories)

6×1 min row for cals (4 min rest)

Exit pass

Seal walks- 3×20 m

22
Sep

09-22-2014


Main – CrossFit

This week is the deload week. There won’t be any strength, there will be longer, lighter met cons. Make sure you are keeping the intensity slightly lower, focus on your mechanics, and mobilize a lot this week.

Warm-up

dynamic warmup
banded x lat lunges 2×10 m (5 m down and 5 m back facing the same direction)

Skill

SL RDL- 3×6/leg

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx18 min
1 muscle up
5 Hang power cleans (95/135)
10 pushups
15 T2B

Exit pass

Reverse Hypers- 3×10

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