THURSDAY

The challenge is officially over after today!  Congrats to all of you who participated.  Now that you know you can be disciplined in your diet, apply this to your every day life.  Remember that you have fully detoxed from the food groups you avoided. If you add them back into your diet you may find that you don’t like them or they may make you sick.  I recommend trying them in small doses if you choose too.  Don’t fall off the deep end.  Try 1 cheat meal a week if needed. CONGRATS AGAIN!!

We’ve come a long way.

Workout of the Day
Max Pull Ups

then

Max Double Unders in 2 minutes

then

For Time:
-2 Front Squats (135/95)
-10 Yard sprint ( back pedal to line, then sprint back)
-4 Front Squats
-10 Yard Sprint
-6 Front Squats
-10 Yard Sprint
-8 Front Squats

*Heavier weights must be approved by trainer

WEDNESDAY

As you know, we have a masseuse in our building.  We will be posting prices in a day or so and also instructions on making an appointment with her.  We know you all love being pampered so we will let you know ASAP .

I tell Ivan to strike a pose…this is what I got.

Workout of the Day
Shoulder Press 3x3

Then

12 Minute AMRAP
-5 Toes to Bar
-10 Squats
-15 Sit Ups

TUESDAY

For those of you on the challenge, don’t think I have forgotten you!  We are only a few days away from weigh in!!!! I am proud of you ladies!  Notice how I didn’t say gentlemen .....because none of you did the challenge!  ;-p

Renee hit a PR on her clean for 2 reps!

Workout of the Day
Bench Press 3x3

Then

8 Rounds for Time:
10 Slam Balls (30/20)
10 Yard Sprint
10 Push Ups
10 Yard Sprint

MONDAY

Hey guys we are starting to ease into the new schedule today, we have added a 5am and 3pm class to our normal schedule.  Take note that there is NO MORE 8am and instead there is a 9AM every day.  We will be adding a 5:30am in the near future if the 5 and 6am classes start getting saturated.

Gina is upping her game with some weighted pullups. 

Workout of the Day
Back Squat 3x3

Then

“Randy”
-75 Power Snatches for Time (75/55)

SATURDAY

We put in the saving racks shirt order today so you will be receiving those in a week or so.  Lastly, how is everyone liking the new gym so far?  If you see anything that looks out of place or something is not working properly (like one of the power outlets) please bring it to my attention.  We will be making improvements as we go along!!  New schedule will go into affect on Monday!  Have a great weekend everyone!

A solid diet is getting Dev on track for peak performance.  How was your breakfast ?

Workout of the Day

Every minute on the minute for 15 minutes:
-Suicide
-5 Toes to Bar

** If time catches you, you will do 100 squats for time

FRIDAY

We apologize for the hectic week but things are finally coming together.  Johnny and some of our loving members are finishing up the pull up rig as we speak.  We’ve been hustling to get everything in working order and we appreciate your patience.  A lot of you haven’t had the chance to check it out and honestly I miss you :(.  COME BACK!  Below is a link to a map for the new and improved GCF. Click here to get directions to the AWESOME new gym. 

The address is 3854 American Way Baton Rouge, La 70816.  Our phone lines haven’t been set up so feel free to call my cell 225 329 3274 or Johnny 225 333 7173 if you have any problems.

Starting to feel like home.

Workout of the Day
Shoulder press—-> Push Press

Then

“Cindy”

20 Minute AMRAP
-5 Pull Ups
-10 Push Ups
-15 Squats

THURSDAY

Hey guys, quick update.  We are starting with our normal schedule today.  The workout of the day will be a surprise.  We are about 90% moved in, we just need to get all the boxes unpacked and everything put together to be fully functional again.  One big thing slowing us down is no phone or internet, hopefully those will be up by close of business on Friday.  I also wanted to give a BIG THANKS to everyone that has been helping us out.  You have been a HUGE help! 

Workout of the Day
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