Month: June 2015

WOD 150629

Push Jerk – 3@60%, 70%, 75%, 80% (% of your 3RM from last Monday) Then, For time 21, 13, 8, 5, 3, 2, 1, 1 Box Jumps (24/20) *1 Rope Climb after each round “Love is life. And if you miss love, you miss life.” -Leo Buscaglia

WOD 150626

*THIS Saturday @11:15am is session #3 of the Gymnastic Seminar – with work on the Muscle-up! Sign up now! 4×7 Floor Press 4×7 1-Arm DB Row  *Alternate between the 2 movements Then, For time 12, 9, 6 PCL (185/115) or DL (275/185) – You pick! Box Jump Over (24/20) 1-Legged Squats (R/L =1) “The most …

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Recipe of the Week

Pulled Pork Stuffed What You Shall Need: 3 lb. pork shoulder or pork butt 2 tsp. fine sea salt 1/4 cup stone ground mustard, divided in half 1 tbsp. raw honey 1/4 tsp cayenne pepper 4 small delicata squash or 2-3 acorn squash 2 tbsp. melted fat or oil of choice sea salt and black …

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WOD 150625

Skill – Sliding Reverse Lunges 3x10R/10L KB Windmills 3x10R/10L Then, For time Bridge Run 50 KB Sit-ups (53/35) 40 Goblet Squats (53/35) 30 1-Arm OH KB Lunges (15R arm/15L arm – 53/35) 20 Rolling V-Ups “From my tribe I take nothing, I am the maker of my own fortune.” -Tecumseh  

WOD 150624

For total time: 3rds – 1min rest betw 10 T2B 20 RKB Swings (53/35+) 30 Double Unders *Rest 5mins* 3rds – 2min rest betw 21 Calorie Row 15 Thrusters (115/85) 9 C2B “Success is finding satisfaction in giving a little more than you take.” -Christopher Reeve  

WOD 150623

*Ladies! Order your shirts now…only a couple days left before it’s too late! EMOTM 10 1 SN (3sec lower in PP, AK, Floor) + 1 SN Then, AMRAP 3 Max Burpees over the bar Rest 2mins AMRAP 2 Max Burpees Rest 1min Sprint 800m “Be sure you put your feet in the right place, then …

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WOD 150622

We hope all of the GCF Dads had a wonderful weekend! Thank you for teaching your kids about a healthy lifestyle!  Find 3RM PJ Then – take 75% for 3×3 Then,  3rds for time 21 Wall Ball (20/16) 15 False Grip Ring Rows 9 Ball Slams “One father is more than a hundred schoolmasters.” -George …

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WOD 150619

*Gymnastic Seminar session #2 THIS Saturday! Come and work on your skills!  3×3 DB PP 3×3 DB PJ *Not alternating Then, AMRAP 7 5, 4, 3, 2, 1 SQCL Thruster (155/115) Muscle-up (sub pull-up & ring dip – same #) “You can find peace amidst the storms that threaten you.” -Joseph B. Wirthlin  

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