WOD GFF “Fight Club” 3 Rounds For Reps: 1 Minute thrusters 75/55, 1 Minute power cleans 75/55, 1 Minute box jump overs 75/55, 1 Minute pull-ups, 1 Minute assault bike, 1 Minute rest. Click Here to watch Katrin do Fight Club! Bring your mental game!

WOD Bring a Friend Day Teams of 3 AMRAP in 27 Minutes: 20 Seconds row for calories, 20′ Sprint then 30′ Sprint 5 Burpees, Sandbag hold 100/75. One person works the other two rest. One of the resting partners must be holding a sandbag at all times. Attention: Hang in there if you are doing … Read more

WOD Sumo Deadlift 3 Sets of 25. Then Abb Pyramid: 15 Ghd situps, 20 Toes to bar, 25 Sit-ups, 30 V-ups, 25 Sit-ups, 20 Toes to bar, 15 Ghd situps. 12 Minute Cap!

WOD 24 Minute EMOM: 14 Wall balls 30/20, 32 Double-unders, 14 Russian kettlebell swing 70/53, 5 Wall walks. Athletes must stop at the 45 second mark of each movement if not finished. Attention: First, the Challenge is ending on July 2nd, with all who are participating turning in their final logs by Tuesday, July 2nd, … Read more

WOD Build up to a 1 rep max clean and jerk. Then 12 Min EMOM: 0-3 Minutes 4 reps @ 75%, 3-6 Minutes 3 reps @ 80%, 6-9 Minutes 2 reps @ 85%, 9-12 Minutes 1 rep @ 90%. Attention: We are implementing for the month of July on Thursdays – it will be bring … Read more

WOD Teams of 2 AMRAP in 10 minutes. 20 Cal Row, 20 Box Jumps – 24/20, 1 minute rest. AMRAP in 10 minutes. 20 Weighted Sit-ups – 35/25, 20 Hip Extensions. While 1 partner is doing the row, the other partner will do box jumps.  They switch movements when both partners have finished their work. … Read more

WOD GFF 25 Min AMRAP 2 Rope Climbs 4 deadlifts 205/135 6 push-ups 8 dumbbell front squats 50/35 200 meter run. Remember to wear long socks and pants!

WOD Teams of 3 AMRAP in 21 Minutes: 15 Seconds assault bike for calories, 3 Sandbag ground to shoulder. Score is total number of calories accumulated on the bike. Attention:  There will be no 8:00 a.m. Powerlifting class on Saturday (for real this time:)).   

WOD For time: 100 Shoulder to overhead 135/95, Every time the bar is dropped complete 10 Burpee pull-ups. 15 Minute time cap. Athletes should pick a weight that they can do 25 or more reps of the first round and still hit a big set on the second round.

WOD 3 Rounds for time: 400 Meter run, 7 Reps squat snatch – 165/115, 21 Toes to bar. Attention: Ben will be coaching the Snatch at the Olympic Lifting Class at 7:30 p.m.