Wednesday 5/21/2014


  • 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.
  • Skill: Review Snatch Set-up then 3×3 of Hang Snatch, Snatch Balance + 1 Snatch @ 60% of 1RM
    Strength: Establish a new 1RM Snatch (15min)

    WOD: “Jeremy”

    21-15-9x reps of

    Overhead Squats (m:95#/f:65#)