Tuesday 8/12/14
For time 10-1 front squat @155/105 1-10 c2b pull ups
August 2014
Monday Comp WOD 8/11/2014
5 rft 10 power cleans 135/95 15 wall balls 2.) Emomx8 3 Sq cleans TNG start @70% of Sq clean and go up as you can 3. 6×3 strict press
Monday 8/11/2014
1. 5 RFT 5 rft 10 power cleans 135/95 15 wall balls 20/14 2.) Emomx8 3 Sq cleans TNG start @70% of Sq clean and go up as you can
Important UPDATE FRIDAY 8/8/14
UPDATE I have exciting news to share. GSCF staff and members have been hard at work all week to get the new space cleaned, painted and bad ass! The result of todays determination means almost all the equipment is in the new space. The down side we apologize for any inconvenience but we will not …
Thursday 8/7/14
We are starting the transition to the new location. Please bare with us as this happens. We will send out an email on the final details as to when the full move will be scheduled by the end of Thursday. No matter the move date we will be up full in the new location on …
COMP WOD 8/6/14
Fot time 2K row 200 double unders 2 mile run **** For every time the jump rope stops you must do 3 burpees after the run. For example if you trip up 3 times you will do 9 burpees when you get back from the run.There will be a cap at 50 double unders. If …
Wednesday 8/6/14
For time 2K row 200 double unders 2 mile run **** For every time the jump rope stops you must do 3 burpees after the run. For example if you trip up 3 times you will do 9 burpees when you get back from the run.There will be a cap at 50 double unders. If …
COMP WOD Tuesday 8/5/14
” CFNE Open test” AMRAP 20 50 wall balls 20/14 50 du’s 40 BJ’s 24/20 40 TTB 30 C2B 30 burpees 20 power cleans @ 145/100 20 jerks @ 145/100 10 snatches @ 145/100 10 mu’s 3 sets ME body rows 1:30 rest between sets 3 sets ME ring dips Start strict then kip with …
Tuesday 8/5/14
Happy Happy Birthday to one of our beloved coaches! May your day be filled with wall balls, double unders and birthday cake, you deserve it! If you see Coach Kelly give her an extra smile today 🙂 ” CFNE Open test” AMRAP 20 50 wall balls 20/14 50 du’s 40 BJ’s 24/20 40 TTB 30 …
COMP WOD Monday 8/4/14
“Bar Marley” 21-15-9 8 Deadlift 7 hangclean 6 high hang clean 8 push press 7 push jerk 6 split jerk THATS THE ROUND OF 21 then round of 15……. 6 DL 5 Hang clean 4 high hang clean 6 PP 5 PJ 4 SJ Then the rounds of 9…… 4DL 3 Hang clean 2 high …
