Summer Shred 2020!
#summershred or #summerfed
Who’s in!? Please let us know so you will be included in weekly emails/Zoom check-ins from coach Kate & coach Miki.
Some details –
Prior to start, you’ll need to take before pictures, get measurements and weigh in. Cost $20/person. The more that sign up, the bigger the cash prize!
You’ll also want to pick 1 or 2, or 3 fitness tests: 1 Mile for time, 1RM FSQ, Fran time, max Pull-ups, etc…it’s the tests that matter to you the most.
Through the 6 weeks, you’ll receive emails – nutrition info, tips, recipes, & extra workouts/skills. There will be a weekly check-in as well, and we can answer all of your questions.
At the end, you’ll retake pictures, measurements, weight, and retest your fitness tests.
We’ll also ask you to write up how the 6 weeks went.
What happened? What was the outcome? How did you feel? What did you learn from it?
Then we’ll vote! The GCF community will get to see your results and story and vote on who they think was the most successful in their goals. The more you do, the better the outcome! AND, the prize is the cash!

1×10 SA OHSQ (3sec lower each rep, 10reps each side)
5rds – 20sec ON/20sec OFF – alternate sides/10rds total – SA OHSQ

Then,
5rds – 3m ON/30sec OFF
20 Shoulder Taps
4 Jumping Lunges
20 Plank Toe Touches
4 Jumping Lunges
20 Plank Up/Downs
4 Jumping Lunges
20 Dips
4 Jumping Lunges
(each rep counts on all movements)
*Pick up where you leave off

Outside WOD:
8min Stations – 90sec rest between
Station 1 –
200m Row
5 Burpees over rower
Station 2 –
10 HPCL + 10 FSQ + 10 S2O (95/65)
Station 3 –
Run 100m
10 Wall sit plate press (25/15)
Run 200m
20 Wall sit plate press
Run 300m
30 Wall sit plate press
Start over
Station 4 (after all 3 stations are complete) –
4x1min Plank Holds