SATURDAY
The OLY class will be held at 11am tomorrow. Come play.
Workout Of the Day
For Time:
-1600m run
-5TTB
-10 MB Clean to WB Shot (20/14)
-15 Double Unders (65 SU’s)
-1200m run
-10 TTB
-15 MB Clean to WB Shot
-20 Double Unders (100)
-800m run
-15 TTB
-20 MB Clean to WB Shot
-25 Double Unders (125)
-400m Sprint
FRIDAY
If you did not receive your GCF shirt after you signed up for a monthly membership, please check with us in the office. For those of you who want to buy one, you can stop by too 
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Purple and Charcoal
Workout of the Day
Front Squat
Then
For Time:
-50 Sit Ups
5 Burpees
-40 Box Jumps- 20”
5 Burpees
-30 Air Squats
5 Burpees
-20 Pull Ups
5 Burpees
-10 Push Ups
5 Burpees
THURSDAY
Workout of the Day
Shoulder Press
Then
For Time:
400 Meter Run
21-15-9
-Slam Balls (40/30)
-Ring Rows
-KB Swings (53/44)
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amberen
You’re right EA! I noticed some of Annie T’s movements lookin “no rep-ish”. Her squats and then DEFINITELY some pullups. Haha. And I wonder if it was Rich Froning Jr. who was teaching your cert. that would be very very cool and probably very rare.
I can’t believe that I’m publicly saying this (and therefore committing myself to it), but I will be back in the gym on Monday after a long hiatus since the move. And, (gasp) I will be attempting the Whole 30/paleo challenge (Key word = attempting) starting on Monday too. Why wait until June?!
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very cool! today’s WOD looks BRUTAL!!!!!! i can tell it’s one of those sneaky ones… it doesn’t look so bad… but it’ll getcha!
WEDNESDAY
Class sign up is mandatory for the Saturday classes now. No worries! The class limit is 20. 
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Workout of the Day
“Michael”
3 Rounds for Time:
-800 Meter Run
-50 Back Extensions
-50 Sit Ups
TUESDAY
June 1st, we will kick off our second official gym wide paleo challenge! The paleo challenge is a commitment to go strict “caveman” for 30 days without a single cheat. We encourage EVERYONE to participate. This is a great way to see how the paleo diet can change your life. It will improve your gym performance, help you decrease body fat, and improve your over all health. Also, it will show you that you have the discipline to change your diet. Going strict for 30 days will rid you of any food addiction and also help you reset your hunger mechanisms so you can get on the right track for good. Use this heads up to start clearing the pantry of the following items:
-Sugar
-Processed foods
-Grains
-Dairy
-Anything other then water, coffee, or unsweet tea
-Peanuts
-Corn
-White Potatoes
-Beans (green beans are an exception)
Click here for more tips provided by Whole 9
If you did the first challenge, post to comments what the PC did for you. We want as many people on board as possible!
Legs on fire.
Workout of the Day
Bench Press
Then
For Time:
-500 Meter ROW
-50 Pull Ups
-50 Push Ups
-50 Sit Ups
-50 Double Unders (250 singles)
During the Paleo challenge in February, I had great success. I lost 14 lbs and 7.25 inches. It is hard during the first week but gets easier. There’s little to no bloating, more energy, and just, an all over, refreshing feeling when living the Palep lifestyle.
MIKE!!!! GOMAD!!!!!!!!! GOOGLE IT!!!!
Definitely not paleo but it gets the job done…
as far as the Paleo Challenge is concerned, the clean eating habits definitely stuck with me after it was over. so its definitely incredibly beneficial
Ohhhh…. How I miss your grueling WODs.
Get it Paige Leigh!!!
Still getting the following error message when I try to sign up: “This class is not available for purchase online. Please contact us in person to sign up.”
I’m actually trying to gain weight right now. Is the paleo challenge right for me? Any advice?
MONDAY
During Saturday’s 10am WOD, Wendi’s car was broken into. Please make sure you lock your doors and remove valuables from eye sight. Let’s make a conscious effort to be on the look out for suspicious looking characters.
Workout of the Day
Back Squat
Then
“AmBEAR”
3 Rounds for Time:
-10 Squat Cleans (95/65)
-20 Yard Over Head Weighted Walking Lunges (35/25)
-10 box Jumps (24/20)
SATURDAY
Happy Mother’s Day to all the moms in the gym! We hope you have a great Sunday!!
11am OLY class today
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Workout of the Day
“WOOD” Tribute
For Time:
-100 Double Unders (500 Singles)
3 Rounds (95/65)
-20 Meter Suicide Sprint
-10 SDLHP
-10 Thrusters
-10 Back Squat
-100 Double Unders
OMGoodness. I. Am. SO. Excited. I could die.
Am I at the gates of heaven or hell?
Nice pic, some pretty cool girls mustve set that up!!
Is this real life?!?!
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