March 2013

work up to 1RM snatch work up to 1RM clean Deadlift 5 4 3 2 (275/185) K2E 10 8 6 4 Box jump 15 12 9 6 round 1 is 5 10 15, round 2 is 4 8 12 etc…

Deadlift 5 4 3 2 (275/185) K2E 10 8 6 4 Box jump 15 12 9 6 round 1 is 5 10 15, round 2 is 4 8 12 etc…

Fitness OPEN 13.3 12 Minute AMRAP 150 wall ball (20/14) 90 double unders 30 muscle ups All OPEN competitors please plan on working out between 4 30 and 6 30PM. We will run it very similarly to last Friday. All others who are not actually competing in the OPEN come workout then too! Much more

Change of plans. With the announcement of the open WOD 13.3 I am changing today’s WOD. EMOM for 20 minutes Goat Day Even # Goat 1 Odd # Goat 2 Goats= exercises we would like to practice.

Strength work up to a 3RM bench press 12 minutes 100 double unders 50 unbroken then remaining time work up to a 1RM squat clean 12 minutes 100 double unders 50 unbroken then remaining time 3 sets of max rep ring dips So you can not move on to the clean or the ring dips

12 minutes 100 double unders 50 unbroken then remaining time work up to a 1RM squat clean 12 minutes 100 double unders 50 unbroken then remaining time 3 sets of max rep ring dips So you can not move on to the clean or the ring dips until you get 50 unbroken double unders and

Just because yoga was moved doesn’t mean you should stay home! All other classes are on! Today’s WOD is awesome. Noon class killed it today. 14 of them left all out on the floor! Come do the same! GSCF STAFF

Hey guys due to the weather we are going to move tonight’s yoga class to Thursday night at 7 30PM. Thanks GSCF STAFF

Long over due post!!! My apologies. So we had 20 participants stick through the Paleo challenge. You all did fantastic and got tremendous results! With that said there only can be one winner. Talitha added 10 lbs of lean muscle while dropping her body fat percentage! She did not deviate from the paleo diet once

We will be open regular schedule. If you don’t go in, Kelly will kick your butts! I Am pretty sure you don’t want to mess with a bad ass top twenty games athlete!