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Testimonial - John Laws

I began going to Geaux Crossfit a year ago after seeing the results of a few co workers on the police department. Here I am a year later, 40lb lighter, much stronger, and way healthier. I also am a long range rifle competition shooter and Crossfit had an effect on that as well. My scores started going up, and I started winning more matches which I attribute to my improved core strength and cardiovascular health. I even got my Wife to start Crossfit, which is great as we enjoy it together, and often "compete" against each other to see who had the fastest times which can make for very lively dinner conversations. Geaux Crossfit has a great staff and the members are all very supportive and friendly.

John Laws




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HAPPY MEMORIAL DAY

MONDAY

We are open at 9am and 10am only today! Happy Memorial Day!!

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run


Intermediate:
1 Mile run
75 Pull Ups
150 Push Ups
200 Squats
1 Mile Run

Beginner:
For Time:
800 Meter Run
-30 Pull Ups
-60 Push Ups
-90 Air Squats
800 Meter Run

You can partition the reps as you please but the mile must be done all at once. If you have a weight vest, wear it.  Don’t worry, we scale the workout!!! Join the facebook event here






1 Week Away!

SATURDAY

The goal is to give each person the feel of what it’s like to be a gymnast all while bettering our abilities in CrossFit. This does not mean we will be throwing back flips, but instead we will be going back to the basics, the technique, and the control gymnastics requires. Everything will be performed with tight bodies and strict form. Progressions will be key. We all love quick results, but nothing in gymnastics is quick. It’s a slow progress, which in turn, makes each of us better day by day!

Price will be $10, can be cash or check made out to Jazz Carmichael.
When: May 30th 7:30am. Class starts promptly at 8am.

https://www.facebook.com/events/680399302105711/

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

For Time:
-1,000 meter Row
-30 Burpees
-“ANNIE”
-30 Burpees






Memorial Day Murph

FRIDAY

Reminder that we will only be open at 9am and 10am on Monday for our Memorial Day Murph! This workout is like Fran. As a CrossFitter, you have to do it at least once!

Facebook event

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Bench Press

Then

5 Rounds for Time:
-12 KBS (53/44)
-12 Pistols or jumping lunges (right+left=1 rep)
-12 Hollow Body Rocks (Every time your head comes up, that’s 1 rep)






Oly Class

THURSDAY

Tonight, at 5PM, during our olympic class we will be doing the following:

Barbell Complex:

Without dropping the bar perform the following sequence
-1 Squat Clean
-1 Hang Squat Clean
-1 Split jerk

Repeat this sequence for 5 rounds. Rest 2 minutes between each set. Increase load each time without compromising form.

Then

2x3 Snatch Pulls at 100%
2x3 at 105%


If this sounds like your type of workout, COME HANG OUT WITH US!


Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Back Squat

Then

For Time:
20 Burpee Box Jump Over BUY IN
4 Rounds:
3 Jerks (165/115)
10 Chest to Bar Pull Ups






Vacation Season

WEDNESDAY

Many of you will be hitting the road this summer for a much needed vacation! Although you’ll be relaxing, it’s also a good time to get some fun, simple body weight workouts in!  Under our resource/tools section, we have a link for travel workouts. These can be completed almost any where! You also have the option of dropping in at a local CrossFit box. Most boxes will allow you to purchase a shirt for a workout or pay a drop in fee that generally ranges from $15-25.

Check out the travel WODs here:
http://www.geauxcrossfit.com/images/uploads/Travel_Workouts.pdf


To find a box while on vacation, use this neat tool CrossFit HQ provides! Simply type in the location, and all of the local boxes will pop up with their contact info:
http://map.crossfit.com

Geaux CrossFit in Baton Rouge, LA


Workout of the Day

4 Rounds
accumilate 30” L Hold on the rings (you can also use the boxes for a more stable hold)
15 Wall Ball Toss Sit Ups
10 V Ups

Then

Regional WOD!

“Randy”
75 Snatches for Time (75/55)

6 minute Time cap. Weight should be super light. Something you can do 20+ reps unbroken with.






Gymastics Workshop with Jazz Carmichael

TUESDAY

The goal is to give each person the feel of what it’s like to be a gymnast all while bettering our abilities in CrossFit. This does not mean we will be throwing back flips, but instead we will be going back to the basics, the technique, and the control gymnastics requires. Everything will be performed with tight bodies and strict form. Progressions will be key. We all love quick results, but nothing in gymnastics is quick. It’s a slow progress, which in turn, makes each of us better day by day!

Price will be $10, can be cash or check made out to Jazz Carmichael.
When: May 30th 7:30am. Class starts promptly at 8am.

https://www.facebook.com/events/680399302105711/

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Shoulder Press

Then

Tabata with 1 minute break between movements:
-Toes to Bar
-calorie Row

2 Minute Break

For Time:
50 Wall Balls Unbroken (30/20)
Everytime you break, 10 PUSH UPS to be performed after your 50th wall ball.

Example: if you break 3 times, you will complete 50 wall balls then 30 push ups before checking your time.

 






Memorial Day Murph

MONDAY

Next Monday, the 25th, the gym will be on holiday hours for our Annual Memorial Day Murph! Every year we get together in memory of T. Michael P. Murphy!

The WOD will start at 9am and 10am.  JOIN US!!

Facebook event

Geaux CrossFit in Baton Rouge, LA


Workout of the Day
Front Squat

Then

For Time:
15 Hang Cleans (185/125)
30 Bar Facing Burpees

2 Minute Break

Repeat. Record 2 separate times






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