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Happy Friday! Reminder that this Saturday is our Power Lifting Clinic, free to all current members, $10 for non-members.  You will learn more about the squat/bench/deadlift in 2 hours than you have in your life.  If you have the time it is fully worth it.   Strength- Deadlift 8×2@91%   Conditioning- EMOMx10 1. bike 6-10 […]

  Strength: Push Press 3×3 @92% (Comp. @93%)   Conditioning: AMRAP x12 3 Ring MU 6 bench presses @65% 18 pike sit-ups/v-ups 36 DU/72 Singles   Competitors: Post Class A. Bench Press 3×3@93% B. Clean and Jerk 3×3@50%, slow to position 2 then full speed into catch position. C. 20 min warmup then record best

  Reminder!!!!!! Power Lifting clinic this Saturday 4/22/17 from 10am-12pm then stick around to train with Nick and his team and see what it’s like to move some real weight!  Free for all current GSF members, $10 for non-members   Strength- Push Press 3×3@92%   Conditioning- AMRAPx12 3 Ring MU 6 Bench Press@65% 18 Pike

Announcements: Powerlifting Clinic this Saturday at 10am!   Strength: Deadlift 3×10 @77%   Conditioning: For time 6-12-24-12-6 Back Squats 95/65 Shoulder to Overhead   Accessory: 50 diaphragmatic breaths   Competitors: A.Deadlift 3×10@78% B. Class wod C. Bulgarian split squat 5×3@85% D. Snatch 3×3@50% half speed to position 2,then explode to full catch. Focusing on pulling

Class WOD TBA   Competitors- Strength: Push Press 5×2 @70% with 6 second eccentric A. 10 minutes slideboard then bike for 10 minutes @150 watts B. AMRAP x12 10 HSPU 10 pull-ups 10 cals on ski erg C. BB Bent over row 5×2@90% D. Hold HSPU with head 3 inches off the floor for 3

Strength: Deadlift 5×5@85%   Conditioning: 4 Rounds 6 ring push-ups 9 cals on rower 12 slam balls 20/15   Competitors: A. Class B. Bulgarian split squat 2×10@67% C. Squat clean 4×3 @75-85% (Drop at top, quick rest, not TnG) D. Track: @90% race pace; 4 x 100m, 2 x 200m, 1 x 400m

Announcements: -Coach Nicole’s send off party, 8pm at Masa Japanese Steakhouse -Powerlifting Clinic April 22nd at 10am   Strength: Push Press 3×5 @80% Conditioning: Weakness EMOM   Competitors: A. Push Press 3×5 B. Active Recovery; Bike 10 min 80-180 watts C. Bench Press w/ fat grips 3×5 @80% D. Reverse Hyper 5×5 @RPE 80% E.

Conditioning: “Kelly” with a twist 5 Rounds for Time 400m run 30 burpees 30 wallballs 20/14   Competitors: A. Strength: Bamboo bar hold at eye level; build to max weight with 10 sec hold. B. Class WOD C. Bulgarian split squat 4×3 @85% D. 50 Diaphragmatic breaths E. Reverse hyper 3×15 F. EMOM x6 3