WOD 200608

Week 2 of the Pull-up “get back on track” Shoulder Strength! See athlete notes in SugarWOD. For total time: 3rds – 2m rest between Run 300m 15 Thrusters (95/65) *Rest 3m 4rds – 1m rest between 20 ASQ 15 Push-ups 10 Pull-ups “Every day do something that will inch you closer to a better tomorrow.”

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WOD 200605

Day 3 Pull-up/Shoulder Strength How are those June goals going?! Let us know if you need help! AMRAP 12 JSQ (45/35) – 3, 6, 9, 12, 15, 18 Calorie Row – 18, 15, 12, 9, 6, 3 Rest 90sec AMRAP 12 200ft Sled Push (3/2) DB S2O (35/20+) – 3, 6, 9, 12, 15, 18

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WOD 200604

Saturday schedule – 7am RevFitness 8am Olympic Weightlifting 9:30am WOD 2rds AMRAP 5 7 Calorie Bike 3 Muscle-ups Rest 1m AMRAP 5 10 KB Swings (53/35+) 10 Alt Leg V-Ups *Pick up where you leave off on round 2 “Don’t judge those who try and fail, judge those who fail to try.” – Unknown

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WOD 200603

Pull-up/Shoulder Strength Day 2 is up! Check those athlete notes. EMOTM 9 Min 1 – 3 HCL Min 2 – 2 HCL Min 3 – 1 HCL Repeat, increase weight by feel – goal to increase on each 3, 2, 1 then go back down and increase again Then, 4x400m Sprints (1m rest between) ***Pull-up/Shoulder

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Tuesday Change

Hey GCF, we’re sorry to cancel class last minute but due to the Palm Beach Gardens curfew in effect today – and for the next 72hrs – we are forced to cancel our Tuesday 5am RevFitness class & have to move the 6am WOD to 6:15am. We’re sorry for any inconvenience and hope it ends

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WOD 200602

Don’t forget about the extra Pull-up/Shoulder work – posted in athlete notes, M/W/F. Every 3m for 6rds – 10 BJ (24/20) 20 Push-ups 10 Alt DB SN (50/35) *Score total reps, possible 240. “Fix your eyes on perfection and you make almost everything speed towards it.” – William Ellery Channing

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