Gym 244 Remote
Gym Two Forty Four
General FitnessJOIN THE CULTURE
Thanks for checking out the the Gym Two Forty Four 'Follow The Gym' option! We promise you will not be disappointed. This program follows the day to day program our Group Training classes participate in. We currently have over 150 on-site athletes participating in this program weekly!
The Group Training Program is the staple in which the gym life at 244 is built around. The Group Training design pulls from different training methodologies and periodization models to deliver what we believe to be a well balanced and essential program for developing healthy, strong, and resilient human beings.
We break each year into 5 separate blocks. Each block building on the last in a progressive and intentional manner to ensure the desired outcomes for the individuals participating. Every block has an intended goal, and each day within that block builds toward that goal. We pride ourselves on educating our athletes on the current goals of the blocks to ensure they get the most from each session.
Block 1: Feb-March Block 2: April-May Block 3: June-July Block 4: August-October Block 5: November-January
The general requirements of life tend to be broad, and the program here at 244 reflects that. However, broad requirements do not mean random workouts. We believe that variance and exposure to new things are both extremely important! We also believe that bodies need time to adapt and inevitably improve. This is why we deliver a thoughtful and intentional program over a year to ensure that is exactly what happens.
3 Sets for Quality
A
500m Row/ 1000m Bike 20 Burpee Box Jump Overs 20 V-Ups or Tuck Ups 30 American KB Swings; 35/53 or 53/70 Rest 2:30 mins
Machine Work
B
4 Sets - 16/24 Cals @85-90% Effort *Any Machine Rest 1:1
Warm Up
A
3 Sets - 10 sec. Supinated Hang - 3 KB Arm Bars/ side - 5 Turkish Sit Ups/ side - 10 SA DB Row/ side - 6 Kneeling Med Ball Chest Passes
B
Bench Press
4 x 8 @ 70, 70, 75, 75 %
C1
Push-Up
C2
Chest-Supported DB Row
3 x 15
D
Banded Lat Pull Down
2 x 25
10 Min AMRAP
E
5 Renegade row 20 plank pull through 45 DU or Heavy Rope Single
A
My Dynamic Warmup
B1
Deadlift
B2
Side Plank
Circuit
C
machine intervals 3 min @ or below 10 min pace 1 min easy x 3 + 20 sec @ hard pace rest 1:10 x 4-6
A
Power Snatch
Circuit
B
10 min amrap 10 DB Box step up; single DB 80' farmer carry 4/6 strict pull up rest 3 min 10 min amrap 5 burpee to plate 10 plate GTO; 25/45 15 Cal C2 Bike
C
Rowing
Warm Up
A
200m Run or 400m c2 + 2 Sets - 5 Sumo Inch Worms - 10 Alt Reverse Lunges from Plate - 10 Cyclist Squats - 5 SL Ring Assisted Squats/ side
B
Reverse Barbell Lunge
C
Goblet Cyclist Squat
3 x 10
D
Sled Push
3 x 25
Conditioning
E
Karen
For Time: 150 Wall Ball Shots; 14/20 *12 min Cut-Off
Christopher Gartrell
A 15 year veteran in the strength and conditioning world, Chris is also a former collegiate athlete in both Football and Track & Field (the sprints). As well a multiple year regional CrossFit athlete from 2012-2017. Chris loves the science and processes that come with strength and conditioning. Some of his greatest joy comes from seeing athletes smash a retest!
When you join a team you’re getting more than programming, you’re joining an online community.
Gym 244 Remote
Gym 244 Remote
Gym 244 Remote
