December 31, 2019

No classes today. Open gym for members only!

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

PRACTICE ROUNDS (25:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00)

"Aleve"

For Time: 

Buy-In: 50/35 Calorie Assault Bike 

21-15-9

Shoulder to Overhe...

December 30, 2019

No classes today! Open gym for members only!

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

PRACTICE ROUNDS (25:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00)

"Fight or Flight"

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

2...

December 27, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

TEACHING (12:00 - 20:00)

PRACTICE ROUND (20:00 - 25:00)

STRATEGY + WOD (25:00 - 60:00)

"Dopamine"

Every 5 Minutes x 5 Rounds: 

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Assault Bike

December 26, 2019

No classes today!

For members, a WOD is posted on the facebook group page. 

Join us Friday at 6am for the last WOD/class of 2019

December 25, 2019

MERRY CHRISTMAS FROM OUR FAMILY TO YOURS!!!

No classes today, enjoy your holiday! If you want to get in a little fitness, here's a simple WOD you can do anywhere. 

"Home Alone"

AMRAP x 19: 

12 Burpees 

25 Air Squats

December 24, 2019

Remember we will only have 6am class today!

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00) 

PRACTICE ROUNDS (25:00 - 35:00)

STRATEGY + WOD (35:00 - 60:00)

 "Punching Bag"

5 Rounds x AMRAP 3:

10 Wreck Bag Over Shoulder (70/50)

20 Double...

December 23, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

SET UP - (10:00 - 15:00)

STRATEGY + WOD (15:00 - 60:00)

"KRAMPUS"

For Time: 

1 Thruster

2 Clean & Jerks

3 Sumo Deadlift Hi-Pulls

4 Bent Over Barbell Row

5 Back Squat

6 Back Rack Barbell Lunges

7 Push Press

8 Hang Power Clean

9 Front Squat

10 P...

December 20, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 23:00)

STRENGTH (23:00 - 38:00)

* Athletes will have 15 minutes to build to their heavy thruster from the rack 

PRACTICE ROUND (38:00 - 45:00)

STRATEGY + WOD (45:00 - 60:00)

 "Blitzen"

5 Rounds:

...

December 18, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 20:00)

TEACHING (20:00 - 30:00)

PRACTICE ROUNDS (30:00 - 40:00)

STRATEGY + WOD (40:00 - 60:00)

"Happy Hour"

3 Rounds:

12 Power Cleans (135/95)

12 Chest to Bar Pull-ups 

12 Push Jerks (135/95)

12 Toes to Bar

December 17, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00)

TEACHING (15:00 - 25:00)

HANG POWER SNATCH (25:00 - 40:00)

* Athletes will have 15 minutes to build to their heavy set of 3 hang power snatch 

PRACTICE ROUND (40:00 - 45:00)

STRATEGY + WOD (45:00 - 60:00)

"Casta...

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171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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