At CrossFit Grand Rapids we are ready to help you reach your potential. Whether you just want to lose a couple pounds, feel better or improve your sport performances we can help. We will instruct you on the correct form and make sure you are performing each exercises properly and offer nutrition guidance along the way. Click here to learn how to start your journey.
Here's what our members say about why they like being a part of CrossFit Grand Rapids.
"Dynamicness"
-Dan
"Courage to push my limits"
-Mike
"Go to the verge of puking"
-Amanda
"Small groups/ community"
-Steve
Starting June 1st, CFGR members(punch card peeps not included) will be able to use the Old School Strength School side of the gym for extra strength training during our new open gym hours. We want (you) our members to have every advantage in pursuit of your goals. Including those who have goals of CrossFit competitions, Olympic lifting/Power lifting or just simply getting stronger.
Hours will be:
M/W/F- 11am-1pm/ 4-7pm
T/TH- 6-7am/11am-1pm/4-7pm
If you have any questions please contact Sam.
OSSC Team Training
Starts June 1st!
We will be starting a group training for individuals who want to become more powerful and explosive. It will be a blend of powerlifting, Olympic weightlifting, and strongman training. The strength training will be structured around the conjugate method of training made famous by Louis Simmons at Westside-Barbell.
We will include speed and agility training to promote power and athletic ability. General conditioning will be a part of the program to help you stay lean and healthy. Strongman type exercises will be the main method of conditioning.
Mobility training will be an important part of our program. This will keep joints moving in their healthy full range of motion.
All skill levels are welcome, from the Average Joe looking to get stronger and look better to the competitive powerlifter, Olympic lifter, or strongman athlete. Athletes will find a large carry-over to the athletic field.
This will truly be "team" training. Everyone who joins the team to train will be encouraged to compete in various powerlifting, Olympic lifting, and/or strongman competitions. You don't have to be good...you do have to have the heart to train consistently and hard. Because we will be a team training together towards a common goal (usually a competition of some sort) the training will be that much more fun. Male, female, young, and old are all welcome. Bad attitudes aren't.
The bottom line is we want to develop an attitude of a "physical culturist." Take a look at "About Us" on the Old School Strength Club site to learn what a physical culturist is.
The training will be:
Mondays from 5-6:30,
Wednesday from 5:30-7
Fridays from 5:30-7
Cody Dean will be the coach and will be training along side you. If you are interested in joining, please e-mail Cody at cody@oldschoolstrengthclub.com.
WOD:6-1-12
Warm up: 2 rounds
5 push ups
1 lap
5 5sec squat
Strength/skill
Hang clean
2-2-2-2-2-2
WOD: For time
20-15-10-5
Power cleans
Wall ball
DU
WOD: 5-31-12
Warm up: 2 rounds
5 OHS
1 lap
5 sit ups
Strength/Skill
5 x ME sets of T2B
Rest as much as needed
WOD: for time
50 sit ups
2 laps
50 box jumps 24/20
2 laps
50 push ups
2 laps
50 squats
2 laps
WOD: 5-30-12
Warm up: 3 rounds
5 wall ball
1 lap
1 pull up
Strength/Skill
Practice DU and rope climbs after WOD
WOD:"Fran"
21-15-9
Thrusters 95/65
Pull ups
WOD:5-29-12
Warm up: 2 rounds
5 squats
1 lap
5 push ups
5 inch worms
WOD: CrossFit Total
Back squat 1RM
Press 1RM
Deadlift 1RM
Add total weight of each 1RM together to find your CrossFit total
WOD 5-25-12
Warm up: 2 rounds
5 squats
5 inch worms w/push up
Strength/Skill
Back squat 5-5-5-5-3-8
WOD: 5RFT
10 Deadlifts
10 T2B
WOD 5-24-12
Warm up : 2 rounds
4 kick ups
5 squats
1 lap
Strength/Skill
4 x ME HSPU
WOD: 3RFT
30 Lunges 45/25
15 pull ups
4 laps
WOD 5-23-12
Warm up: 2 rounds
5 OHS
4 push ups
1 lap
Strength/skill
12min to practice snatch
WOD:12min AMRAP
5 burpees
10 KB swings
15 box jumps
WOD 5-22-12
Warm up: 2 rounds
3 OHS
2 Pull ups
1 lap
Strength/Skill
Power cleans 3-3-3
WOD: 5RFT
6 Power cleans
9 ring rows
1 lap w/ sand bag
WOD 5-22-12
Warm up: 2 rounds
6 single arm OHS
1 lap
4 push ups
Strength/skill
Push jerk
5 x 3
WOD: 8min AMRAP
21-15-9
Wall ball 20/14
DU
Rest 3min
For time
21-15-9
Wall ball 20/14
DU
WOD 5-18-12
Warm up: 2 rounds
10 OHS
1 Pull up
1 lap
Strength/Skill
Practice Kipping or Butterfly pull ups
WOD: 15min AMRAP
2 laps
4 KB swings 72/55
6 Box jumps 31/24
WOD: 5-17-12
Warm up: 3 rounds
10 OHS
1 Pull up
1 lap
Strength/Skill:
Practice full snatch
WOD: 21-15-9 FT
Power clean 135/95
Bar facing burpee
WOD:5-15-12
Warm up: 2 rounds
5 goblet squats
5 push ups
1 lap
Strength/ Skill
Barbell row 3 x ME rest 60sec
Good morning 3 x 8 rest 60sec
WOD: 10min AMRAP
10 wall ball 20/14
1 lap
WOD: 5-15-12
Warm up: 2 rounds
5 KB swings
2 laps
Strength/skill
Squat clean
3-3-3-3-3
WOD: 3RFT
20 push ups
30 squats
40 DU
50 sit ups
CrossFit Games Training
Want to train for the CrossFit games?
Join our advanced class. We provide the programming to work on your weakness and fine tune your skills. This is not for everyone each athlete must demonstrate proper technique, already be at a high level of fitness and be highly motivated. Do you have what it takes?
Contact Sam for details.
