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 đ ” CFNE Open test”⨠AMRAP 20 â¨50 wall balls 20/14 â¨50 du’s⨠40 BJ’s 24/20 â¨40 TTB â¨30 …
“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 …
1. “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 …
Here’s the latest graduates of our foundations program, Alyssia (pronounced Alicia) and Becky. I want to say thank you to Rayne and Neil for recommending myself and GSCF to them. Both are runners and did great through foundations. They both pr’d their 3 RM deadlift, dips and pullups! They maybe jumping around for class times …
FOR TIME Teams of 2 2k row switching anytime 50 KB swings 53/35 one partner works at a time 10 burpees together 50 ab mat situps 10 burpees together 50 SDHP 95/65 run 800m
FRAN 21-15-9 Thrusters 95/65 pullups EMOM x7 3 Front pause squats 60% 1RM 3 second pause then explode out of the bottom EMOM x 10 even 10 shoulder taps odd 25 weighted sit-ups
FRAN 21-15-9 Thrusters 95/65 pullups EMOM x7 3 Front pause squats 60% 1RM 3 second pause then explode out of the bottom
Rest and recover. 60 min mobility
Yup you guessed it! Running. Time to embrace the suck for those of you that dis like running! Grab your shoes, iPod and a stop watch or a phone. We are running for 45 min on the rail trail! The coach will give you detailed instructions when you get there! The more members the better. …
EMOM x 10 2 strict presses 5, 3 min AMRAPS with a 1 min rest between rounds 3 power cleans 185/125 6 push ups 9 box jumps 24/20 Scoring total reps 7 min ladder 5 burpees 1 snatch 135/95 5 burpees 2 snatches 5 burpees 3 snatches ETC …………
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Gym Fitness Center
