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There will be no 9am class today. All other classes are normal. Thanks GSCF STAFF

So I have been studying various different models and programs out there to make us better at the “Sport of Fitness.” Hands down if we want to be competitive at all and have a shot at making the regionals and Games we all need to be able to move a “larger load, longer distance, in

5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% of 1RM snatch or heaviest possible if working on the form. 1 rep is the complete complex. you are going to do it 5xs then rest and do it again. -then- For time: Run 400m 20 Burpees

What a journey so far! It was 1 year ago today that I took the leap of faith and quit a career with good pay and phenomenal benefits to go hang out in a basement of an old mill building all day long. From our humble beginnings in the park, training for free, to building

Oh Saturday just got Awesome!!! 1. work up to a 1RM snatch 2. “Fran” 21-15-9 Thrusters Pull ups

Sunday May 19th is the final day of the Fitness Regionals held in Canton, Ma at the Reebok headquarters. Come down with us and watch the fittest of the North East battle it out to go to the Fitness Games! It will be a blast. The plan is to rent a party bus that can

1. “FIGHT GONE BAD” 3, 5 minute rounds of wallball(20/14) rowing push press (75/55) SDHP (75/55) Box jumps (20/24) with a continuous running clock you get 1 minute at each exercise to complete amrap. We score total reps.

Goat Day OTM x 20 minutes Even goat #1 Odd goat # 2  

          1. 3 attempts to find your fastest 400m sprint rest 2 minutes between attempts 2. 3 attempts to find your max set of unbroken pull ups or your strongest scale. 3. tabata hollow rocks L-sits

        Test day #2 Oly lift test 1. Work up to a 1RM Clean and Jerk Metcon test “Grace” 30 clean and jerks (135/95) for time