 Did you know Yoga can help with your balance, posture and even your lifts? Doing yoga on a consistant basis can improve many areas of your fitness. If you have tried yoga in the past and didn’t like it, we highly recommend trying it again with Holli. She is a fantastic teacher and she leads the class in a way that is so easy to follow and relax. Holli is great at giving alternatives to beginners and challenging options for experienced members. Give it a try this Saturday at 8:30am. FREE for CrossFit Granbury members and $5 for anyone else.
YOGA EVERY SATURDAY 8:30am-9:30am OPEN GYM 10am Strength: 1RM Bench Press Starting 5 week cycle for Bench Press - find your starting point today WOD 1: "Grace" 30 Clean and Jerk WOD 2: 5 Rounds 10 Hollow Rocks 10 V-ups 10 Tuck ups 10 second Hollow Hold 1 minute rest
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  Sweatshirt design has been finalized! The pockets on the front were giving us trouble with the design, so we had to change it a couple of times, but y'all will enjoy those pockets for keeping your hands nice and cozy this winter! And the joggers have pockets too! Not just any pockets though... they have stripes on the inside of one side and stars on the other side! Sizes for joggers are on the benches and sizes for sweatshirts are on their way! If you want a sweatshirt, but not sure on which size, just get your name on the list and we'll be sure to find out what size you want before we put in the order! Jogger alone are $40. Sweatshirt alone is $40. Want both? $75 Skill:
3 sets 8 Single Arm DB Bent Over Row/side (Keep a good tempo! Lower it back down for about 2 seconds!) 10 Superman/Hollows Skill 2: Power Snatch 8-8-8-8 (To prep for getting the bar OH for the WOD - you'll be taking the bar from ground, not from rack for WOD - so in the skill, you are just working on form and not going for heavy weight - no more than 135/95) WOD: -21-15-9- OH Squats (95/65) Burpee Box Jumps 400m Run on (-)'s (Notice you start and end with a 400m run...)  How was everyone’s Monday back from Thanksgiving break? It’s hard to come back to the gym after a few days off.
A little advice that has made a huge difference in the lives of so many crossfitters, Don’t take more than one day in a row off!! If you do, you will regret it. Your fitness should be a lifestyle by now. If you aren’t at the gym then you are physically active outside the gym doing something to stay moving. Don’t stop moving or you will find yourself filling really sore the next wod. It’s time to get serious about your health through the holidays. Now lets put in some more work! Tues: Skill: 12 minute EMOM Evens: 10 HRPU + As many DU's as possible until :45 Odds: :45 Max Cal Rows WOD: 5-4-3-2-1- Rope Climbs TGU's (Heavy) 12 Bike Cals on (-)'s  OK.. for real this time... our sweatshirt dealer has the final design and we should have a demo for you to see in the next couple of days! Hope everyone had an amazing Thanksgiving and that you are ready to come back and get to work!
Strength/Skill: 3 sets 8 bicep curls 8 scap pulls Strength: Build to heavy Complex DL/Power Clean/Front Squat/Push Jerk WOD: 3 Rounds 3 minute AMRAP with 3 minute rest between 3 DL 3 Power Clean 3 Front Squat 3 Push Jerk After Party cardio and abs if there is extra time! :)  What a week it has been already. Two days of 20 plus minute wods in a row 👊🏼. Today is a buddy WOD! Last day to put in work before Thanksgiving.
Wed: Pre-turkey day buddy WOD! You go/I go! So buddy A does 3 reps of each and then Buddy B does 3 reps of each, etc 30 minute AMRAP 3-6-9-12... KBS Box jump over KB Squat clean  How did you like the wod yesterday? We have had some request for longer workouts, so hope you enjoyed that one =) We are changing up our programming a little in order to give you guys the most out of your hour spent at the gym. Please make sure you are showing up on time for class ready to get started. The warmup is an important part of your class and prepares you for the skill and wod.
You will also notice that we have added “Cardio and Core” as an OYOT (On your own time) options. This may or may not be able to be done during class time. It’s an option for those of you that have requested more cardio. This is your opportunity to put in more work after class. Feel free to to work on other things as well after you have completed classes. Tues: Skill: 7 minute AMRAP 20 DB push press 40 DU’s WOD: 24-20-16-12 Bike cals Alt DB snatch (+ weight by 3-5 #s each round) Bike cals DB Goblet Squat (same weight as snatch) OYOT: 4 rounds 5 wall kick ups (5 wall walk ups) 20 sec handstand hold (wall walk up hold at top) 200 meter run  Hope everyone has a great weekend. It is supposed to freeze again tonight, make sure you are dressing in layers for the gym. This week is a short week due to thanksgiving but we want to give you as many opportunities to workout as we can. Here is this week’s Schedule:
Monday : normal hours Tuesday : normal hours Wednesday : morning classes only, no pm classes Thursday : closed for turkey day Friday : 1 WOD with Chris and Shelby time TBD Saturday : yoga 8:30, Open Gym 10 Sunday : closed Mon: Strength 1RM Back Squat Then: 3 sets 8 Bicep curls (go a little heavier than last time) 8 Scap pulls WOD: ✴️Buy In: 100 Double Unders (200 singles) 3 rounds 25 cal row Then.. 2 rounds of 5 strict pull ups 10 push ups 15 Air squats 20 Sit ups after you have completed 2 rounds of the 4 movements, you start back at 25 cal row for round 2. Repeat for 3 rounds. ✴️Cash out: 100 DUs ( 200 singles)  Will have an updated design for the sweatshirt soon! Ran into a little delay because of the layout! Sweatpants sizes are in though!!! They are on the bar, try them on and decide which size you want! Sweatpants - $40. Sweatshirt - $40. Want both? $75. Strength:
3 sets 10 Single Arm DB Bent-over Row/Side (-1) Hold chin over bar for 15 seconds, lower yourself for 3 seconds (toes can be on a box) (1-4) Hold chin over bar for 15 seconds, lower yourself for 3 seconds (attempt with not using a box) (5+) Hold chin over the bar for 15 seconds, lower self down for 5 seconds and then pull up into 1 more pull up Buddy WOD: 200m Plate Carry (Each buddy carries their own plate and you do this together) 100 Plate Step Ups (Using one box, you alternate, going back and forth until you get to 100) THEN: 200m Plate Carry (Each buddy carries their own plate and you do this together) 80 Plate G2O (You alternate, going back and forth until you get to 80) THEN: 200m Plate Carry (Each buddy carries their own plate and you do this together) 60 Plate Burpees (You alternate, going back and forth until you get to 60) THEN: 200m Plate Carry (Each buddy carries their own plate and you do this together) 40 Plate Sit ups (You alternate, going back and forth until you get to 40) THEN: Finish with: 200m Plate Carry (Each buddy carries their own plate and you do this together)  Some days are just tough. Tough days in the gym and tough days in life!
The best thing you can do is just push forward! Remember this is a community. The holidays are coming up! DO NOT SPEND YOUR DAYS ALONE! We love each and every one of you. If you dont have someone to spend the holidays with.....call us! We are always here for you! Work Hard. Stay Humble. Strength (15 minutes) Strict Press 1-1-1-1-1 1-1-1-1 5 minute AMRAP (use your 1RM strict press weight) 7 DL 7 T2B WOD: "Inverted Annie" 100 DU's/ 25 Sit ups/ 5 HSPU 80 DU's/ 20 Sit ups/ 4 HSPU 60 DU's/ 15 Sit ups/ 3 HSPU 40 DU's/ 10 Sit ups/ 2 HSPU 20 DU's/ 5 Sit ups/ 1 HSPU  We have done Spartan races as a team, 5K's and our infamous softball team! What kinds of events would you like to do with your CFG crew? Post below!
Strength: (10 minutes) 3 sets 8 mod/heavy Bicep curls Negatives (see below for your specific sets and tempo) (-1) 3 sets of 2 negatives with 3-5 second drop down. Put your feet on a box or plates to allow yourself to lower down and protect your shoulders. You can stand back up to get your chin over the bar or pull yourself up using as much upper body as possible. (1-4) 3 sets of 3 negative drop down (go for 3-5 second drop down) and then attempt to go right into the next rep (If you start to fall out of the negative quicker than 3-5 seconds, then put your toes on a box and lower yourself down - using as much upper body strength as possible.) (5+) 3 sets of 3 with negative drop down (go for 5-7 second drop down) and then go right into the next rep. (We call this "negative to positive".) WOD: 3 Rounds 400m Run (If it's brrr chilly out, we'll give indoor options! So don't skip because of this!!!) 21 SDHP (75/55) 12 Counter Balance Abs (Hold barbell in top of floor press position and raise legs to bar) |
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