Tuesday’s Workout: 7-1-14

This week’s Skills class will be focusing on rowing technique and double unders!!! We will be holding our skills class this Wednesday at 6:30pm. Hope to see you there!

Workout of the Day:

Black, green, and blue options:

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of row for calories / row for calories / row for calories
60 seconds of Rest
60 seconds of ring flutters / plank hold for time / ring fallouts
60 seconds of Rest
60 seconds of Box Jumps (24”/20) / step ups / box jumps (30”/24)
60 seconds of Rest
60 seconds of medicine ball slams / medicine ball slams / medicine ball slams
60 seconds of Rest
60 seconds of power cleans (135#/95)/ kettlebell swings / Power snatches (135#/95)
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station twice.

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Monday’s Workout: 6-30-14

Congrats to Steph and Jamie Brewer who welcomed Avery Joan Brewer into the world this past Wednesday, June 25th! She weighed in at 8 lbs and 11 ounces. We can’t wait to meet her!

This week’s Skills class will be focusing on rowing technique and double unders!!! We will be holding our skills class this Wednesday at 6:30pm.

Strength:

Black: “Wave Back squats”
Complete 1 set of 3 reps at 83% of 1 rep max. Rest, then complete 1 set of 2 reps at 86% of 1 rep max. Rest, then complete 1 set of 1 rep max at 89% of 1 rep max. This is one wave. If you are able to complete all of the desired reps while maintaining solid form, add 3% onto each set and repeat. The goal is to complete 2 full waves without missing a rep. Add a third wave if you are able to complete all of the reps in wave 2 without compromising your form and if there is enough time left in class.

Green: Split squats: 4 sets of 8 on each leg

Blue: Goblet squat 5 sets of 10 reps. Make these reps challenging!

Conditioning:

3 rounds of:
Sled push (90#/60) or pull (160#/115) down to the edge of the pavement and back
Run 200 meters with a (70#/50) sand bag
Rest 90 seconds in between efforts

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Friday’s Workout: 6-27-14

Workout of the Day:

Black and Green group options:

4 rounds of the following:
40 seconds on, 20 seconds off of:
Sunrise to sunset farmers walk / farmer’s walk
Overhead lunge 45#/25 / Goblet lunge
Thrusters (75#/55) / goblet squat
Ring flutters
Push ups / modified push ups

Blue option:
Trap bar farmer’s walk (255#/185)
Barbell front rack lunge (95#/65)
Thursters (95/65)
Ring flutters
Banded push ups

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Thursday’s Workout: 6-26-14

Strength:

Black: Accumulate 30 deadlifts at 75% of 1 rep max as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 5 shoulder presses with a moderate weight. Goal: try to beat your time from last week!!

Rest as needed in between sets.

Time limit is 15 minutes.

Green: Conventional deadlift: 4 sets of 6 reps. Complete 5 Pallof presses on each arm in between each set.

Blue: Accumulate 60 deadlifts with a light to moderate load as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 4 landmine presses on each arm.

Time limit is 15 minutes.

Conditioning:

Climb up the ladder as far as possible in 8 minutes of:
1 burpee
1 tuck jump
Every minute, on the minute, perform 1 RKC plank for 15 seconds.

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Wednesday’s Workout: 6-25-14

This Week’s Skills class will be focusing on the Muscle up! Don’t think you can do a muscle up yet? No worries!! We have plenty of regressions to help you on your way to getting your first! Skills class will be held on Wednesday at 6:30pm.

Black and Green and blue options:

With a partner, complete the following: Only one person can work at a time

50 sledge hammer swings
50 wall balls (20#/14) / goblet squats
50 double unders / 150 single unders
50 pull ups / 25 dead hang pull ups
50 calories on the rower
50 Knees to elbows / push up bridge arm marches
50 sumo deadlift high pulls with a kettlebell (70#/53)
50 back extensions on the GHD
50 mountain climbers on each leg
50 ring dips / ring rows

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Tuesday’s Workout: 6-24-14

This Week’s Skills class will be focusing on the Muscle up! Don’t think you can do a muscle up yet? No worries!! We have plenty of regressions to help you on your way to getting your first! Skills class will be held on Wednesday at 6:30pm.

Strength:

Black: Accumulate 30 Front squats at 75% of 1 rep max as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 5 pendlay rows with a moderate weight. Goal: try to beat your time from last week!!

Time limit is 15 minutes.

Green: Bulgarian split squat: 4 sets of 5 reps on each leg. Complete 5 ring fallouts in between each set.

Blue: Accumulate 60 goblet squats with a moderate to heavy kettlebell. You may break these reps into as many sets as you would like, HOWEVER, in between each set, you must perform 5 one arm dumbbell rows on each arm. Time limit is 15 minutes.

Conditioning:

For time:
Sprint down to the edge of the pavement and back, then rest 30 seconds.
Sprint 200 meters, then rest 1:00 minute
Run 400 meters, then rest 2:00 minutes
Run 800 meters as fast as possible.

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Monday’s Workout: 6-23-14

Workout of the Day:

Today’s Workout was created by GBCF’s March Co-Member of the Month, KellyAnne McCafferty!

Black and green options:

“Bikini season”

Buy in: 25 ball slams (20#/14)

5 rounds
200 m sandbag run
10 box jump burpees (24”/ 20)
10 kettle bell swings (70#/ 53)
30 sec plank

Buy out: 25 ball slams (20#/14)

Blue option:

Buy in: 15 back squats (135#/95)

3 rounds of:
200 meter sand bag run
10 burpee box jumps (30”/24)
10 power cleans (135#/95)
10 toes to bar
Rest 60 seconds in between each round

Buy out: 15 back squats (135#/95)

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Friday’s Workout: 6-20-14

Workout of the Day:

Black and Green options:

AMRAP 7 minutes of:
Partner 1: completes 8 thrusters (95/65) / or 8 goblet squats
Partner 2: completes as many Double unders as possible
Rest 1 minute, then

AMRAP 7 minutes of:
Partner 1: 8 power snatches (95#/65) or 8 kettlebell sumo deadlift high pulls
Partner 2: completes as many mountain climbers as possible

Blue group:
AMRAP 7 minutes of:
Partner 1: completes 8 thrusters (115#/75)
Partner 2: completes as many Double unders as possible
Rest 1 minute, then
AMRAP 7 minutes of:
Partner 1: 8 power snatches (115#/75)
Partner 2: completes as many mountain climbers as possible

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Thursday’s Workout: 6-19-14

Reminder: Noon classes are under way! We will now be offering a noon class on Mondays, Wednesdays and Fridays, so come on by!

Strength:
Black: Accumulate 30 deadlifts at 75% of 1 rep max as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 5 shoulder presses with a moderate weight.

Rest as needed in between sets.
Time limit is 15 minutes.

Green: Conventional deadlift: 4 sets of 6 reps. Complete 5 Pallof presses on each arm in between each set.

Blue: Accumulate 60 deadlifts with a light to moderate load as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 4 landmine presses on each arm. Time limit is 15 minutes.

Conditioning:

Complete 3 rounds of:
Sled push (90#/60) or pull (165#/115) down to the edge of the pavement and back, then immeditately complete: 15 kettlebell swings (70#/53) to eye level
Rest as needed in between rounds.

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