January 15, 2023

CrossFit – Sun, Jan 15
Join us and our GSCF community for the Kristen Swiger Fundraiser!
Date: January 21st
The FREE workout begins at 9AM!
From 9-12 we will be working out and raising money to support Kristen as she walks her journey of healing.
There will be a silent auction, and will start announcing at 11AM>
Winners from the auction MUST BE PRESENT to win (Cash or Venmo payment accepted).
It's going to be a great day! Plan to arrive a little early to park and rock it out


A. General

3 rounds @increasing intensity on each round

1 minute Row or Bike

25’ Bear Crawl (There is no movement at all at the spine)

5/5 Dead bug (Hold every rep for 3 seconds)

B. Mobility

Push-up plank to shoulder extension on parallette or boxes

10 repetitions

C. Specific

5 Scap pulls

10 Slam ball

10 Sit-up drill https://www.youtube.com/watch?v=zKXJlj32bws

30 seconds Deep Goblet Squat hold (bottom)

Weightlifting (Time)


DB Bench Press 2×70/50lbs

25/25′ Overhead Banded KB carry

Scaling Options


Heavy but unbroken DB bench press

UnbandedKB OH carry


DB bench press @ heavy

Conditioning (5 Rounds for reps)

Rowing session

1K @ warm up pace

5 x 500m Sprints

Easy 250m between each set @ damper 1

Scaling Options


1K @ warm up pace

5 x 300m Sustained

Easy 200m between each set, damper 1


4 x 500m sprints

Easy 250m between each set @ damper 1

Extra Accessory
Accessory (Checkmark)

3 sets

12 Lying face pulls

24 Pull aparts