Thursday 5/22/2014

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.
  • 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 5/21/2014

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 – 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#)
    Burpees

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Tuesday 5/20/2014

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 – 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: Clean Set-up & Hang Cleans 3×3 + 1 Split Jerk @ 60% of 1RM
    Strength: Establish a new 1RM Clean & Jerk (15min)

    WOD: For time

    Buy-in with 500m row

    4 rounds
    30m Sled Push (m:35’s/f:empty)
    15x Box Jumps (m:24″/f:20″)

    Cash-out with 100 Double-unders

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Monday 5/19/2014

Announcements:

  • 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 Front Squat (15min)
    Establish a new 1RM Strict Press (15min)

    WOD: For time

    21-18-15-12-9-6-3x reps of (15min cap)

    KBS (m:55#/f:35#)
    Wallballs (m:20#/f:15#)

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Sunday 5/18/2014

Announcements:

  • Congrats to Daniel and Celina for making April’s Athletes Of The Month!!.
  • GRFS Team Challenge – Week 3
    Week 2 is in the books! Last week of training before we start our first Team Challenge WOD.
  • Active Recovery/Rest Day!

    Make up a missed WOD or practice technique/skill and/or goals (10am to 12pm).

    Yoga (12pm – 1pm)

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Saturday 5/17/2014

Announcements:

  • GRFS Team Challenge – Week 3
    Week 2 is in the books! Last week of training before we start our first Team Challenge WOD.
  • Partner WOD for time (shared reps):

    Buy-in 200 Squats

    3 Rounds of:

    10x Wall walks
    30x T2B
    30x Box jumps

    Cash-out 300 sit-ups

    One partner works out at a time while other rests.

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Friday 5/16/2014

Announcements:

  • GRFS Team Challenge – Week 3
    Week 2 is in the books! Last week of training before we start our first Team Challenge WOD.
  • Skill:
    Bar/Muscle-ups
    Rope climbs

    WOD: AMRAP in 12 minutes

    20x Bar hops
    3x Muscle-ups
    5x Snatches (m:135#/f:95#)

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Thursday 5/15/2014

Announcements:

  • GRFS Team Challenge – Week 3
    Week 2 is in the books! Last week of training before we start our first Team Challenge WOD.
  • 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 5/14/2014

Announcements:

  • GRFS Team Challenge – Week 3
    Week 2 is in the books! Last week of training before we start our first Team Challenge WOD.
  • Skill: Handstand Holds/Push-ups (deficit)/Walks
    Strength: L-Sit Holds for time

    WOD: “Diane”

    21-15-9x of:

    Deadlift (m:225#/f:155#)
    Handstand Push-ups

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Tuesday 5/13/2014

Announcements:

  • GRFS Team Challenge – Week 3
    Week 2 is in the books! Last week of training before we start our first Team Challenge WOD.
  • Skill:
    Pose Method Running
    Double-unders

    WOD: 5 rounds for time (20 min. Cap)

    2x 40m sprint (walk/jog no rep)
    50x Double-unders

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