Friday 03/01/2013
Row 500M Run 800M 30 Box jumps 20 Burpees 30 Box jumps Run 800M Row 500M For time!
Row 500M Run 800M 30 Box jumps 20 Burpees 30 Box jumps Run 800M Row 500M For time!
The next elements class will begin on Saturday 3/2 at 10am. There will be a total of two sessions, with the second session on 3/9 again for two hours. Anyone have any questions about signing up for this please email us at [email protected] or call 603 518 7175. Thanks GSCF STAFF
Oly lift week 5 1. 5×5 snatch pulls 2. OTM 9×1 clean and jerks 80% 3. OTM 9×1 snatch 80%
Thursday 02/28/2013 Read More »
5 rft 10 L arm kb swings 10 R arm kb swings 24 walking lunges with 45/25 plate over head
Wednesday 02/27/2013 Read More »
There will be no noon time class tomorrow, instead there will be a class held at 11am. This is just for Wednesday 02/27. Any questions let us know. Thanks GSCF STAFF
Change in Schedule for tomorrow Read More »
1.Back squats 50% 10 60%10 70% 3 80% 3 90% 3 2.12-9-6-3 Thrusters (95/65) Burpees
Tuesday 02/26/2013 Read More »
1. Strict Presses 10×50% 10×60% 3×70% 3×80% 3×90% of 1RM 2. 3 RFT 100 double unders 50 push ups 100 double unders 50 pull ups
Partner WODs “crazy 8’s” 8 min amrap 8 squat snatches (95/65) max rep T2B Partner a. starts with the snatches,while partner b. does amrap on the T2B then switch for a total of 8 minutes. We score the T2B completed for each team. “scream and shout” 8 min amrap 8 OHS (95/65) max rep ring
Saturday 02/23/2013 Read More »
Oly Lift week 4 1.5×3 front squats 2.3×5 overhead squats 3.OTM 9×1 @75% of 1RM snatch 4.OTM 9×1 @75% of 1RM Clean and Jerks
Thursday 02/21/2013 Read More »