Month: January 2019

WOD 5 Rounds of: 20 Kettlebell Swings 53/35, 30 Jump Squats. 12 Minute Cap.

WOD Teams Of 2: 5 Rounds Each For Time 300 Meter Row, 12 Chest To Bar Pull-ups. One person works the other rests. 20 Minute Cap. Attention:  Preston will be coaching Powerlifting at 8 a.m.! Also, remember to get your logs in if you are doing the Challenge! 

WOD GFF WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:   25 toes-to-bars   50 double-unders   15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to:   25 toes-to-bars   50 double-unders   13 squat cleans, 185 / 115 … Read more

WOD 3 Rounds For Reps: Slam Balls, Box Jumps, Dumbbell Power Cleans, Walking Lunges, Surprise Movement!, Rest. Athletes will spend 1 minute at each station. Score will be total reps completed. Attention:  It is bring a friend Thursday – all day:) 

WOD In a 13 Minute Window: 50/35 Calorie Bike, 50 Calorie Row, 50 Burpee Pull-ups 5-7 Inches Above Hand, Max 25′ Handstand Walk With Remaining Time. Tuesday Night Musings by Coach Ben. Step off my Resolution.  Hi everybody!  For today’s blog, I first wanted to start off by saying that I hope everyone had a … Read more

WOD AMRAP in 15 Minutes: Power Cleans 135/95, Wall Balls 30/20, Power cleans go up by 3’s and the wall balls go up 5’s. Attention: Coach Ben is going over the Snatch in the Olympic Lifting Class!

WOD 10 Rounds for time: 5 Sumo Deadlifts 185/125, 10 Mountain Climbers, 15 Sit-ups. 13 Minute Cap.

WOD For Time: 1000 Meter Row, 150 Double-Unders, 8 Rope Climbs, 150 Double-Unders, 1000 Meter Row. 20 Minute Cap. Please bring long socks or pants for rope climbs! Attention:  Remember to turn in your logs by 12 p.m. to your assigned coach to get your extra point! Also, Preston will be coaching the Deadlift in … Read more

WOD GFF For Time: 10 Dumbbell Squats 50/35, 15 Box Facing Burpee Jump Overs 24/20, 20 Dumbbell Squats 50/35, 15 Box Facing Burpee Jump Overs 24/20, 30 Dumbbell Squats 50/35, 15 Box Facing Burpee Jump Overs 24/20, 40 Dumbbell Squats 50/35, 15 Box Facing Burpee Jump Overs 24/20, 50 Dumbbell Squats 50/35, 15 Box Facing … Read more

WOD Bring A Friend Day!! Teams of 2: 10 Kettlebell Swings, 10 Toes To Bar, 20 – 10 Meter Sprints.