WOD

12 minutes 100 double unders 50 unbroken then remaining time work up to a 1RM squat clean 12 minutes 100 double unders 50 unbroken then remaining time 3 sets of max rep ring dips So you can not move on to the clean or the ring dips until you get 50 unbroken double unders and […]

Just because yoga was moved doesn’t mean you should stay home! All other classes are on! Today’s WOD is awesome. Noon class killed it today. 14 of them left all out on the floor! Come do the same! GSCF STAFF

Hey guys due to the weather we are going to move tonight’s yoga class to Thursday night at 7 30PM. Thanks GSCF STAFF

Long over due post!!! My apologies. So we had 20 participants stick through the Paleo challenge. You all did fantastic and got tremendous results! With that said there only can be one winner. Talitha added 10 lbs of lean muscle while dropping her body fat percentage! She did not deviate from the paleo diet once

We will be open regular schedule. If you don’t go in, Kelly will kick your butts! I Am pretty sure you don’t want to mess with a bad ass top twenty games athlete!

1. Oly Lifts 7×2 hang snatch (heavy) 80% 1RM 5×3 snatch balance (increase weight every set) 2. Strength Push press 1×8 65% 1×5 70% 1×5 75% 1×3 80% then 5 push jerks (155/105) 10 burpee box overs 15 KBs 53/35 10 push jerks 20 burpee box overs 30 kbs 15 push jerk 30 burpee box

1. Push press 1×8 65% 1×5 70% 1×5 75% 1×3 80% then 5 push jerks (155/105) 10 burpee box overs 15 KBs 53/35 10 push jerks 20 burpee box overs 30 kbs 15 push jerk 30 burpee box overs 45 kbs 25 min time cap.

Hey guys the weather is supposed to be nasty tomorrow morning. If we still hold class for 5am and 6am who plans on being here? We will have class if there is enough that want to still get in here. Please post on FB whether you plan on being here at either the 5am or

Oly lifts 7×2 hang clean and jerk Superset 3×5 bent row 3×5 split press (strict press in the split jerk position) Strength Back squats 1×8 65% 1×5 70% 2×5 75% 1×3 80% Conditioning 400 m run 21 pull UPS 12 thrusters 95/65 400 m run 15 pull ups 9 thrusters 400 m run 9 pull

400M run 21 pull ups 12 thrusters (95/65) 400M run 15 pull ups 9 thrusters 400M run 9 pull ups 6 thrusters Remaining time if any Tabata sit ups