COACHES CORNER

Daily WOD 11/1/18

Core Work: 4 Sets 1:00 Plank Hold :45 Max Situps :30 Back Extension Hold :15 L Sit WOD: 7 Rounds 7 Burpee Box Overs 7 Thrusters 95/65 7 Pullups

Daily WOD 10/31/18

HAPPY HALLOWEEN Skill Work 6 Min EMOM 50 Double Unders WOD: 31 Min AMRAP 75 Pumpkin Wallballs 50 Pumpkin Push Press 95/65 100 Pumkpin Goblet Squats 50 Pumpkin Box Jumps 75 Pumpkin Squat Cleans 95/65

Congratulations Coach Steve!!

CrossFit Level II Certification Almost five years ago, I received my CF Level 1 certification. Hell yeah! My perception going into the Level 1 was that after I receive it, I will be a CrossFit guru. What I learned over the next few months and extend that to now over...

The Importance of Scaling

Hey Everyone! Here’s a quick post to think about. Rome wasn’t built in a day.  You didn’t get out of shape in a day; and you certainly won’t get into shape in a day. The same goes for movements. Very few of us have the ability to look at something and learn it. It...

5 Things learned from Regional Level Athletes

Two weekends ago, I traveled to the CrossFit Games Central Regional to spectate and learn a thing or two from some of the best athletes in our sport. These athletes have put countless hours in the gym perfecting technique, struggling through sets and fine tuning their...

Making the most of your time at Gem City CrossFit.

Trust us. We understand busy schedules. In fact, many of the members we have here at Gem City CrossFit initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list...

WE'RE HERE TO HELP YOU MEET YOUR GOALS

YOUR HEALTH MATTERS TO US. OUR TEAM OF CARING, PROFESSIONAL COACHES AND OUR COMMUNITY OF MEMBERS ARE HERE TO SUPPORT YOU IN BECOMING THE BEST YOU POSSIBLE! TELL US WHO YOU ARE BELOW AND LET'S GET STARTED!