WOD

25 Wall Balls 20/14lb 40 KBS 53/35 40 Situps 25 Wall Balls 20/14lb 40 Deadlifts 225/150lb 40 T2B 25 Wall Balls 20/14lb For time.

15 Minutes to establish a 1RM Back Squat. -then- 3 rounds for time of: 75 Double unders 20 Pistols 10 Push press 135/95

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) one set is the entire complex. You will rest then repeat a second time. Strength 1) 12 Minutes to establish a 1RM Back Squat. Take no more than 4 attempts.

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.