Sunday 6/1/2014

Announcements:

  • No Yoga for Sunday, June 1.
  • GRFS Team Challenge – Week 5
    Haven’t done 14.2 yet or wanna redo? Well, you have until end of Monday to post your score!!
  • Active Recovery/Rest Day!

    Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).

    No Yoga this Sunday.

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Friday 5/30/2014

Announcements:

  • GRFS Team Challenge – Week 5
    Ready for 14.2? If not, better practice your DUs!!
  • Strength:
    Overhead Squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

    Skill:
    3 sets of the below at 60% of 1RM Snatch:
    3x Hang Power Snatch
    2x Snatch Balance
    1x Snatch

    Team Challenge WOD 14.2: AMRAP in 10 minutes

    Rx’d Division:
    40x Double-unders
    20x KBS (m:55#/35#)
    15x Box Jumps

    Modified Division:
    90x Singles
    20x KBS (m:35#/25#)
    15x Box Jumps

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Thursday 5/29/2014

Announcements:

  • GRFS Team Challenge – Week 5
    Great job to all competitors! It has been intense, especially those that had the drive to do 14.1 twice to help their team gain a few points.
  • Active Recovery/Rest Day!

    Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

    Yoga (6pm – 7pm)

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Wednesday 5/28/2014

Announcements:

  • GRFS Team Challenge – Week 5
    Great job to all competitors! It has been intense, especially those that had the drive to do 14.1 twice to help their team gain a few points.
  • Strength:
    Back Squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
    Deadlift 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

    WOD: AMRAP Gymnastic Complex in 7 minutes

    1x Burpee
    1x Toes to bar
    1x Strict Pull-up
    1x Squat

    Each complex = 1 rep

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Tuesday 5/27/2014

Announcements:

  • GRFS Team Challenge – Week 5
    Great job to all competitors! It has been intense, especially those that had the drive to do 14.1 twice to help their team gain a few points. Below are the results of 14.1. So far, we have Team Red in the lead with Navy 12 points behind. Team Blue is a close 3rd with only 6 points. Looks like Team White has some work to do but the word is out that they will be programming 14.2 to their advantage.
  • Strength:
    Front Squat 3×5 (5@65%, 5@75%, 5+@85% of 1RM)
    Strict Press 3×5 (5@65%, 5@75%, 5+@85% of 1RM)

    WOD: For time

    10-8-6-4-2x reps of

    DB Snatch Balance (m:35#/f:20#)
    Weighted Pistols with DB

    Reps are Total (examples below)

    5L arm + 5R arm Snatch Balance
    5L leg + 5R leg Pistols
    4L arm + 4R arm Snatch Balance
    4L leg + 4R leg Pistols
    and so on… down to 1
    Leaderboard 20140526

Monday 5/26/2014

Announcements:

  • Memorial Day Schedule – Monday, May 26
    There will be one session on Memorial Day at 11AM. Come and join us in honoring all the men and women who made the ultimate sacrifice while serving in the United States Armed Forces.

  • GRFS Team Challenge – End of Week 4
    The results of WOD 14.1 are being reviewed, calculated and will be posted as soon as possible. Should be posted by noon Monday.
  • WOD: Murph

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

    Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. The-Murph

Sunday 5/25/2014

Announcements:

  • Box closed this Sunday, May 25.
  • Memorial Day Schedule – Monday, May 26
    There will be one session on Memorial Day at 11AM. Come and join us in honoring all the men and women who made the ultimate sacrifice while serving in the United States Armed Forces.

  • GRFS Team Challenge – End of Week 4
    The results of WOD 14.1 are being reviewed, calculated and will be posted as soon as possible. Should be posted by noon Monday.
  • Box closed today for Memorial Day.

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Saturday 5/24/2014

Announcements:

  • Box closed this Sunday, May 25.
  • Memorial Day Schedule – Monday, May 26
    There will be one session on Memorial Day at 11AM. Come and join us in honoring all the men and women who made the ultimate sacrifice while serving in the United States Armed Forces.

  • GRFS Team Challenge – End of Week 4
    The results of WOD 14.1 are being reviewed, calculated and will be posted as soon as possible. Should be posted by noon Monday.
  • WOD: For time

    10x HSPU
    20x V-ups
    30x Mountain Climbers (Each side is 1 rep)
    40x Sit-ups
    50x Back Extensions
    60sec Hold Hollow Core
    50x Back Extensions
    40x Sit-ups
    30x Mountain Climbers
    20x V-ups
    10x HSPU

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Friday 5/23/2014

Announcements:

  • Box closed this Sunday, May 25.
  • Memorial Day Schedule – Monday, May 26
    There will be one session on Memorial Day at 11AM. Come and join us in honoring all the men and women who made the ultimate sacrifice while serving in the United States Armed Forces.

  • GRFS Team Challenge – Week 4
    Congratulations!! Now that you have completed the first 3 weeks of this challenge where you have familiarized yourself with all the movements that will be expected in the next 5 weeks. For each of those weeks, you will need to complete the “Challenge ” WOD that will be programmed on each Friday. If you think you will not be able to do the WOD on Friday, please let one of your Team Coach’s know.
  • Strength:
    Establish a new 1RM Back Squat (15min)
    Establish a new 1RM Deadlift (15min)

    Challenge WOD 14.1: For time

    Rx’d Division:
    10-9-8-7-6-5-4-3-2-1 reps of

    Thrusters (m:95#/65#)
    Lateral Burpee Barbell Hop-overs

    Modified Division:
    10-9-8-7-6-5-4-3-2-1 reps of

    Thrusters (m:75#/45#)
    Lateral Burpee Barbell Hop-overs

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