Workout of the Day

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Workout of the Day

Timeless

Thank the Lord Jesus above I think I am done with the flu!! I have missed everyone the last couple days! It is hard when I can see everyone come in the gym and hear everyone working hard and just be stuck in bed. It's on now. Timeless Thursday: 20 Turkish Getups, 40 Pushups, 60 T2B (Body Levers), 80 KB Snatches, 100 Russian Twists

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Happy Birthday Nick!!

3 Rounds for time of:

27 Pullups

27 Thrusters 95/65

27 DU's

HAPPY BIRTHDAY NICK!!! A big shout out to the first member of GCCF. It has been so cool to see what all has happened in those 6+ years. So happy for you brother and glad you are wrapping up your PT program and ready to get your next step going. Hope you have an excellent birthday bro! Love ya man.

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Deadlift Day

A) Deadlift -- EMOM for 8 min. of:

3 reps of 70% of Max

B) EMOM for 12 min. of:

2 Power Cleans 135/95

6 Pushups

8 Lunges

Yesterday was gorgeous and if you missed the gym then I think you missed the best day of the week. We are getting our lifting programs started this week so here we go.

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Happy Birthday Matt!!

For time:

41 Wall Balls

200m Run

41 KB Swings 70/53

200m Run

41 Box Jumps 24/20

200m Run

41 Burpees

200m Run

Okay, so the game is over. One of the better Super Bowls I have seen.Commercials...eh and I turned off the halftime show before it even got going. It blows my mind that in a time when there is so much push for women's rights and equal treatment that you have a halftime show that looks like they are dancing for dollar bills. I guess sex still sells. On to other things. HAPPY BIRTHDAY MATT R.!! He actually celebrated this weekend but we celebrate today. So glad that you have been a consistent afternoon guy and I love how hard you work. Keep it up brother!

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NO PARTY HERE! SICKNESS!

NEWS: Sorry to have to do this but for the sake of everyone I have to ask folks to watch the Super Bowl somewhere else tonight. We have sickness in our home and it is no joke. In bed for two days type of sick! Sorry for the late notice, was hoping for quicker healing.

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Weekend WOD

Saturday mornings are a time for a good partner workout. If any of you are still looking for one more workout this week, come in at 9:30 to get a sweat on.

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Squat Day

A) Back Squat 5-5-3-3-1-1

B) AMRAP in 12 min. of:

2 Power Cleans 135/95

2 Barrier Burpees

4 Power Cleans 135/95

4 Barrier Burpees

6 ......

Now it is time for people to shoot for a back squat max. Of course if you do not want to max that is totally fine. I am just providing this opportunity before we start out lifting program. It has been a great week and had a couple more new faces. So good to have Jaycie and Dessie with us on Wednesday! Both of you girls jumped into the fire with the "Fight Gone Different" workout and killed it.

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Timeless Thursday

Work:

1 Mile Row or Run

50 Lateral Box Step Overs

50 Ring Dips

50 Man Makers

100 Sledgehammer Swings

Thursday is here already and that means it is the perfect day for you to work on some skills that you have goals in. I will of course put some work up but if you want to work on DU's, Handstand walks, Pullups or one of your lifts then let's do it. We will also have our striking class at 6:00 PM.

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News Flash

Bid day on Monday!! So many people PR'd their deadlifts yesterday and that was just to kick off the strength cycle. We had 4 guys pull over 450 lbs and a few girls over 275 lbs! I also want to give a special shout out to Emily and Falyn for doing their first box jump workouts at higher boxes than ever before. So proud of both of you for staring that fear of busted shins in the face and getting it done! Inspiring. I know it is going to be a little chilly for the morning classes but it is time to get out and run.

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PR Monday!

4 Rounds for time of:

400m Run

15 Pullups

15 Thrusters 95/65

Bid day on Monday!! So many people PR'd their deadlifts yesterday and that was just to kick off the strength cycle. We had 4 guys pull over 450 lbs and a few girls over 275 lbs! I also want to give a special shout out to Emily and Falyn for doing their first box jump workouts at higher boxes than ever before. So proud of both of you for staring that fear of busted shins in the face and getting it done! Inspiring. I know it is going to be a little chilly for the morning classes but it is time to get out and run.

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