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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.

A gym for hardcore fitness enthusiasts!

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New Saturday Class! Check "Hours" for date and times.

WOD 1-31-12
Warm up: 2 rounds
5 push ups
10 lunges
10 squats

Strength/Skill
Deadlift 3-3-3-3-3

WOD: Annie
50-40-30-20-10
Double unders
sit ups

WOD 1-30-12
Warm up: 2 rounds
10 squats
5 kick ups

Strength/Skill:
Practice forward roll & rope climb

WOD: 15min AMRAP
3 push press
6 bar facing burpees
9 squats

WOD 1-27-12
Warm up: 3 rounds
10 OHS
5 Dips

Strength/Skill:
Ring Dips 3-3-3-3-3

WOD: For time
10 burpees
50 floor press 45/25
10 burpees
50 sit ups 45/25
10 burpees
50 step ups 45/25
10 burpees

WOD 1-26-12
Warm up: 3 rounds
1 pull up
10 lunges
10 kayaks

Strength/Skill
Hold plank position for a total of 5 min

WOD: 21-15-9 for time
KB swings
Pull ups

WOD 1-25-12
Warm up: 3 rounds
4 inch worms w/ push up
10 squats

Strength/Skill:
Squat clean 2-2-2-2-2

WOD: For time as partners
10 HSPU
20 knees to elbows
30 burpees
40 push ups
50 step ups 45/25
60 sit ups
70 squats
80 double unders

We added another Wall of Fame inductee today. Great job Michele on rowing 500m in 1:55.

WOD 1-24-12
Warm up: 3 rounds
4 inch worms
1 agility ladder
4 prisoner get ups

Strength/Skill:
L-sit 3 x 20sec
Practice double unders

WOD: 20-15-10-5
SDHP 85/65
Box jumps 24/20
Supine ring rows

WOD 1-23-12
Warm up: 3 rounds
10 OHS
5 Dips

Strength/Skill
Press 10 x 2 EMOTM

WOD: 10 rounds for time
10 push ups
10 wall ball
10 sit ups

WOD 1-20-12
Warm up: 3 rounds
2 pull ups
5 OHS

Strength/Skill
Barbell row 5 x 5

WOD: 12min AMRAP
6 ring push ups
9 wall ball
12 box jumps

WOD 1-19-12
Warm up: 3 rounds
30sec downward facing dog
30sec up dog
5 superman to hollow hold

Strength/Skill:
Skin the Cat 4 x 4

WOD: 6 RFT
10 lateral burpees
1 agility ladder

50 sit ups "cash out"

Congrats to Jill and Steve on completing their first WOD.

WOD 1-18-12
Warm up 4 rounds
1 pull up
5 OHS (hold at the bottom of squat for 5 sec)

Strength/Skill:
HSPU practice/review

WOD: 5 rounds
Back squat body weight/.65 BW
HSPU

You have one minute to perform as many backs squats as you can. Move directly to HSPU were you also have one minute to perform as many reps as you can. Rest as needed between rounds.

WOD 1-17-12
Warm up: 3 rounds
5 push ups
10 squats
15 sit ups

Strength/Skill
Hollow hold for 4min of total time

WOD: Tabata for total scores
burpee
sit up
wall ball
dip

WOD 1-16-12
Warm up: 2 rounds
Burgener Warm up

Strength:
Power snatch 3 x 3

WOD: 21-15-9 for time
deadlift 225/155
push ups
box jumps

WOD 1-13-12
Warm up: 3 rounds
5 push ups
10 lunges
30sec down dog
30sec up dog

Strength/Skill
Weighted push ups 1-1-1-1-1-1

WOD: 3 rounds for time
3 front sqauts (clean) 185/115
6 bar facing burpees
9 toes to bar

WOD 1-12-12
Warm up: 3 rounds
5 flutter kicks (4 count)
10 mountain climbers (4 count)

Strength/Skill
Rope Climb
and
Mobility work

WOD: "21"
20 - 19 - 18..... 1
1 - 2 - 3.......20
KB swings 55/35
Kayaks

WOD 1-11-12
Warm up: 3 rounds
5 push ups
10 squats
15 jumping jacks (4 count)

Strength/Skill
Deadlift 5 x 5

WOD: 21-15-9
Plyo push ups
Box jumps
Jumping Lunges

WOD 1-10-12
Warm up: 3 rounds
2 pull ups
4 squats
6 sit ups
8 lunges

Strength/Skill:
Practice-Kipping Pull ups or Butterfly pull up

WOD: For total
4min double unders/singles
4min sit ups
2min double unders/singles
2min sit ups
1min double unders/singles
1min sit ups

Monday (1-9-12)

Warm up: 2 rounds

5 wall ball

10 sit ups

5 push ups

Strength/Skill

Clean 3-3-3-3

Clean & Jerk 3-3-3-3

WOD: "Sinsil 7"

20 min AMRAP

7 pistols

7 wall ball

7 weighted step ups 50/30

7 burpees

This work out was dedicated to the 6 American hero's and one Iraqi that died 4 years ago today in Sinsil, Iraq. You might of fallen but I will never forget you guys.

Friday (1-6-12)
Warm up: 2 rounds
Down dog- 30sec
Up dog-30sec
5 Supermans
5 leg raises
Pigeon stretch- 30sec
Hold OHS bottom position-30sec

Strength/Skill:
Snatch Balance 3-3-3-3

WOD: 5 rounds for time
7 Kettle bell swings 55/35
7 Toes to bar
If any set becomes broken do 2 burpees on the spot.

Thursday (1-5-12)
Warm up: 3 rounds
10 OHS
10 Kayaks
10 lunges

Strength/Skill
Skin the Cat 4 x 4

WOD: For time
50 Double unders
5 HSPU
50 Squats
4 HSPU
50 Push ups
3 HSPU
50 Double unders
2 HSPU
50 Squats
1 HSPU
50 Push ups

Wednesday (1-4-12)
Warm up: 4 rounds
5 push ups
5 wall ball

Strength/Skill
Weighted pull up 2-2-2-2-2

WOD: For time 10-9-8....1
Wall ball
burpees
box jumps

Video of WOD 1-3-12

Tuesday (1-3-12)
Warm up: 3 rounds
5 pull ups
10 sit ups

Strength/Skill:
L-sit for a total of 3min
then one L-sit for max time

WOD: 3 rounds for time
5 deadlits 225/155
15 ring push ups
30 weighted sit ups 35/25

WOD 12-23-11

Monday (1-2-12)
Warm up: 4 rounds
2 kick ups
4 burpees
6 OHS(first two rounds use PVC pipe, 3rd round use training bar and 4th round use olympic bar for over head squats.

Strength/Skill:
Over head squat 4 x 5

WOD: 20-15-10-5 for time
SDHP 75/55
Double unders
Kettle bell swings 55/35

Friday (12-30-11)
Warm up: 3 rounds
10 push press
10 good mornings

Strength/Skill:
Muscle up Practice

WOD: 15min AMRAP
7 supine ring rows
7 wall ball
1 agility ladder (2 feet in 2 out)

Thursday (12-29-11)
Warm up: 3 rounds
1 pull up
3 push ups
10 squats

Strength/Skill:
One arm overhead squat 5 x 5

WOD: For time
1000 jump rope singles

Wednesday (12-28-11)
Warm up: 3 rounds
10 single leg lunge (on box)
5 push ups

Strength/Skill: Bench Press
Power grip 3 x 5
Wide grip 1 x 8 (reduce weight by 10-15%)
Close grip 1 x 8 (reduce weight by 10-15%)

WOD: 50-40-30-20-10 for time
Weighted step ups 25/15
Sit ups

Tuesday (12-27-11)
Warm up: 4 rounds
5 pull ups
10 superman to hollow hold

Strength/Skill:
Practice double unders
then
100 for time

WOD: 21-15-9 For time
Power clean 135/95
Push ups

Be sure to introduce yourselves to Arik, Craig and Joe. All three finished their beginner classes and are ready to join the regular class.

Monday (12-26-11)

Warm up: 3 rounds

1min Jump Rope

10 squats -hold bottom position for 5sec

5 push ups

Strength/Skill:

Low bar back squat 5 x 3

WOD: 10min AMRAP

10 burpees

10 overhead lunges 45/25

Merry Christmas!

We are back on facebook!

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Friday (12-23-11)

Warm up: 3 rounds

5 push ups
1 agility ladder

10 wall ball

Strength/Skill:

Barbell Row 5 x 5

WOD: "Cindy" 20min AMRAP

5 pull ups

10 push ups

15 squats

Thursday: (12-22-11)

Warm up: 3 rounds

2 agility ladders

10 side plank rotations

Strength/Skill:

L-sit 3 rounds for time

Tuck hold 3 rounds for time

WOD: "Annie"

50-40-30-20-10

Double unders

Sit ups

Congratulations Michele on tackling the 24in box jumps tonight. You no longer suffer from Charles Barkley syndrome.

Wednesday (12-21-11)

Warm up 3 rounds

2 agility ladders

10 OHS

5 good mornings

Strength/Skill:

Deadlift 3-3-3-3

WOD: For time 21-15-9

Kettlebell snatch

goblet squat

The good cue of the day(COD)given by Brandon on the Kettlebell snatch. Remember to "punch up" with the kettlebell to avoid the bell slamming into your wrist.

Tuesday (12-20-11)

Warm up: 4 rounds

10 OHS

1 agility ladder

10 sit ups

Strength/Skill

Practice Tri-pod, head stand and 3 rounds of frog stand for time.

WOD: For time

50 SDHP

1 rope climb

50 push ups

2 rope climbs

50 weighted sit ups

3 rope climbs

50 squats

Congrats to Bill on completing first CrossFit WOD and destroying it.

Monday (12-19-11)

Warm up: 4 rounds

5 push ups

10 squats(hold bottom position for 3 sec.)

15 four count flutter kicks

1 lap on agility ladder(2 feet in/out)

Strength/Skill

Push Press 6 x 3

WOD: For time

50 burpee box jump pull ups

Thanks to everyone that came out to our free Saturday class this morning.Great job by Kristen and Jay on completing their first WOD.

Friday (12-16-11)

Warm up: 4 rounds

10 Thrusters

5 OHS

Strength/Skill:

Front Squat 5-5-5-8

WOD: 7 rounds for time

Start and end the WOD with 50 double unders.

7 ring dips

7 toes to the bar

7 burpees

Thursday (12-15-11)

Warm up: 4 rounds

1min jump rope

10 OHS

Strength/Skill:

50-Hollow hold to Superman

WOD: 20min AMRAP

2 HSPU

4 Pistols

6 Kettle bell swings 55/35

Wednesday (12-14-11)

Warm up: 4 rounds

10 OHS

5 push ups

Strength/Skill:

Turkish Get-up 5 x 3

WOD: For time

5 deadlifts 185/115

50 sit ups

10 deadlifts

40 sit ups

15 deadlifts

30 sit ups

20 deadlifts

20 sit ups

Tuesday (12-13-11)

Warm up: 4 rounds

5 knees to feet

5 Wood chops (5 on each side)

5 sit up with over head toss

Strength/Skill:

Practice Pistol

2 pistols on each leg EMOTM for 6min

WOD: 20-15-10 for time

Power clean 135/95

Supine ring rows

Box Jumps

Outstanding job by everyone tonight. The power clean is not an easy lift to master but everyone has shown get improvement. The fastest way to improve is repetition and hard work. Job well done by Erin tonight for doing more weight and more reps on the clean and keeping the same time.

The 6pm class loving those 50 burpees!

Monday (12-12-11)

Warm up: 4 rounds

12 Double unders

12 sit ups

12 squats

Strength/Skill:

Bench Press 5-5-5-8

WOD: For time

50 wall ball 20/14

50 burpees

50 double unders/80 singles

50 sit ups

50 squats

Friday (12-9-11)

Warm up: 4 rounds

5 hand release push ups

15 mountain climbers(4 count)

Work OHS mobility-10 min

Strength/Skill

OHS 5 x 3

WOD: 7 min AMRAP

6 plyo-push ups

8 Med ball slams

12 jumping lunges

Welcome and congrats to Catherine on completing her first ever WOD.

Also great job by Erin for setting a personal record (PR) on over head squats(OHS).

Thursday (12-8-11)

Warm up: 4 rounds

10 OHS

10 Sit ups

Strength/Skill

Practice muscle up

WOD: 15min AMRAP

6 supine ring rows

9 kettle bell swings 35/55

12 squats

Wednesday (12-7-11)

Warm up: 3 rounds

Jump rope 1 min

5 push ups

10 Single leg squats off a box

Strength/Skill

4 x 6 Barbell Row

WOD: For time 15-10-5

Dumbbell thruster 35/20lb

Deadlift 225/135

weighted sit ups 45/35

burpees

The January Paleo Challenge is here! Click here for more info.

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.