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DEEP SOUTH SHOOT OUT

TUESDAY

Hope you enjoyed your Labor Day! Now it’s time to get back to the grind! Yesterday I mentioned the Deep South Shoot Out coming up in November. Here are the suggested movements for individual and the divisions that you can register under:


Register under:
Male elite
Male RX
Male scaled
Women RX
Women scaled
Co-Ed team RX
Co Ed team scaled
Male team scaled
Male team RX
Women team RX
Women team scaled
Female masters (40+)
Male masters (40+)


Suggested ELITE Criteria (Male Only):
- Top 400 Qualifier in the 2014 Reebok CrossFit Games Open

Suggested Individual RX Criteria:
- C2B Pull ups
- Rope Climbs
- Deadlift 255/155 (for reps)
- Snatch 115/75 (for reps)
- Clean & Jerk 135/95 (for reps)
- 2K row (8:00/9:30)
- Double Unders

Suggested Individual Scaled Criteria:
- Deadlift 175/105 (for reps)
- Thruster 75/55 (for reps)
- Box Jumps-not step-ups (24/20)
- Shoulder to OH 95/65 (for reps)

Suggested Individual Masters Criteria (40+ on Competition Date):
- Deadlift 225/105 (for reps)
- Shoulder to OH 115/65 (for reps)
- Kipping pull-ups (Men only)
- Snatch 95/55 (for reps)


This event has limited participants per division and will sell out. The early bird registration is good until September 30th!  REGISTER HERE


Workout of the Day
Front squat 3x3 across

Then

8 minute AMRAP:
15 Box Jumps (24/20)
15 Push Press (135/95)
15 Toes to Bar

 






Holiday Hours

MONDAY

We are open at 9am and 10am only today!!!!!!

Geaux CrossFit in Baton Rouge, LA

Geaux CrossFit in Baton Rouge, LA

Geaux CrossFit in Baton Rouge, LA

Geaux CrossFit in Baton Rouge, LA
Awesome action shot of Coach Clint running. The man has speed!


This weekend was incredible! We had so many first time competitors and they had a blast. Big congrats to everyone who made the trip to compete this weekend and also thanks to our crew that made the drive to support us!  We couldn’t be more proud of everyone’s hustle. You made us look good! Congrats to Laura, Lil Bit, Adair, Quick, Emily, and Tara on their podium finishes.


Who’s up for round 2?!?  Next opportunity is this November in Gonzales! Rally the troops! It’s always a blast. Sign your name to the white board once you have registered!!

register here for the Deep South Shoot out


Workout of the Day
PARTNER WOD

Split it however you want

For Time:
-2k row
-40 Clean and Jerks(135/95)
-60 Pistols (goblet squat 53/35)
-80 Chest to Bar Pull Ups






Gym Closed

SATURDAY

The gym is closed today!  We will be open tomorrow from 2pm-4pm for Open gym!! We will be open at 9am and 10am Monday for Labor Day!!!






Gym Closed Saturday

FRIDAY

The gym will be closed this Saturday because all of our coaches are tied up!  Make sure you get in the gym today and hit it hard so you can rest over the weekend!  Good luck to all of our competitors participating in the Battle of the Fittest! 

Geaux CrossFit in Baton Rouge, LA
New shirts! First come first serve!

Workout of the Day

“Karabel”
10 Rounds for time:
-3 Snatches (135/95)
-15 Wall Balls (20/14)






Rest Until Comp

THURSDAY

Competitors! Today and Friday you need to do a little running/rowing followed by lots of stretching and mobility.Make sure you are getting plenty rest and water. Also, our new shirts are in! We have the pre-order shirts and also our new “HARD WORKING AMERICAN” shirt. These are first come first serve!

Workout of the Day

“GAINZ”- inspired by Eric Callender

Work up to a heavy set of:
5 reps- Front Squat
5 reps- Back Squat
5 reps- Bench Press

*Record each total on the board!






Come Support the Crew

WEDNESDAY

If you are looking for something to do this Saturday and you are up for a road trip, come support the crew at the Battle of the Fittest. We have 20+ competitors this weekend! here is the address:

Alexandria Riverfront Center
707 Second St, Alexandria, Louisiana 71301

The events will kick off at 8am!

Geaux CrossFit in Baton Rouge, LA

Workout of the Day
EMOTM 5 Minutes
**10-15 Bounding box jumps (Pick a height that you can rebound onto the box with. If a 45lb plate is all you can do, so be it.)

Then

4 Rounds for Time:
-8 Push Press (115/75)
-4 Bar Muscle Ups
(SCALE- 4 Chest to Bar + 4 Dips or push ups)






Competitors

TUESDAY

Competitors! Work hard this week but taper starting Wednesday! Wednesday-Friday, do lung conditioning workouts (rowing and running) followed by mobility. Saturday is the big day! It’s going to be a blast!!

Workout of the Day
Tabata Toes to Bar

Followed by:
4 x30” hollow body hold


Then

5-4-3-2-1
-Dead Lift (315/225)
-30 Calorie Row after each set.

*** if you are doing the competition, skip this workout and do this

6 Minutes- Split reps between partner or cut reps in half and perform as individual
60 pistols or goblet squats (45/25)
200 Doubles or 300 Singles
Max Hand stand walk or max pull ups

 

 






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