We will be holding 9 am and 10 am classes ONLY on Friday the 4th of July. We will be closed Saturday July 5th and posting a take home WOD ( more information to come!) We are hoping everyone has a safe happy holiday weekend!The remaining week classes will be the same. Thank you, GSCF […]
Competitors WOD For time 1000m row 20 pullups 30 thrusters 135/95 20 pullups 1000m row C2B progressions 1 min rest For time Partner pistols 100 reps, switching every 25 reps. Other partner is handstand walking during pistols
DIANE 21-15-9 Deadlifts 225/155 HSPU work up to a 3rm snatch 1 RM back squat
COMP WOD Monday 6/30/14 Read More »
Partner 50’s WOD One partner works at a time 21 min amrap 50 cal row 50 box jump overs 50 deadlifts 185/125 50 wall balls 20/14 50 ring dips 50 wall balls 50 deadlifts 50 box jump overs 50 cal row
Saturday 6/28/2014 Read More »
1. 13.1 OPEN WOD 17 min AMRAP 40 bar over burpees 30 snatches 75/45 30 bar over burpees 30 snatches 135/75 20 bar over burpees 30 snatches 165/100 10 burpees 30 snatches 210/120 2. EMOMx14 ODD 3 OHS EVEN 10 TTB
Comp WOD Friday 6/27/2014 Read More »
13.1 OPEN WOD 17 min AMRAP 40 bar over burpees 30 snatches 75/45 30 bar over burpees 30 snatches 135/75 20 bar over burpees 30 snatches 165/100 10 burpees 30 snatches 210/120
Competitors WOD 1. “Mary” 20 min AMRAP 5 HSPU 10 Pistols 15 Pullups 2. Find 3rm thruster from the floor 3. 3RFT 40 GHD sit ups 30 back extensions 20 hip extensions 10 back and hip extensions
Comp WOD Thursday 6/26/14 Read More »
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