Share the Experience

TUESDAY

Share the fitness experience with anyone you have in mind! Bring them to class with you and they will receive 3 free classes for knowing you! This is a perk of being a GCF member. We understand that the success of our members comes from accountability and an enjoyable experience. All levels and ages are welcome.

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Workout of the Day

A1. Tempo Ring Dip 5-7 Reps 31x3, rest 1

A2. 15 Scapular Pull Ups, rest 1, x 4

 Pick a level for your workout:

A.(Level 3)3 Sets: (You can reduce C2B/TTB reps to a minimum of 8)

200m Row

15 C2B

15 Box Jump Overs (24/20)

15 Toes to Bar

200m Row

Rest 5 Minutes

 

B.(level 2) 3 Sets

200m Row

10 Pull Ups

15 Box Jump Overs

10 Toes to Bar

200m Row

Rest 5 minutes

C(.Level 1)3 Sets:

200m Row

15 Jumping Pull Ups

10 Box Jump Overs or step up overs

15 Sit Ups

200m Row

Rest 5 minutes

Cut Yourself Some Slack

9/14/17

Workout of the Day

“Jake The Snake”

20 Minute AMRAP OR Finish under Cap

Jerk (185/125) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1   
Chest to Bar Pull Up 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20

*Perform a set of jerks, followed by a set of pull ups.

OLY CLASS

A.( 2 TNG Hang Snatch + 1 Full) x 5 @ 70% (every 2:30)

B. Snatch Deadliftx 3 x 4 ( build from 90%) *Slow and controlled*

9/11 Tribute WOD

9/11 Tribute WOD

9/11/17

Workout of the Day

9/11 Tribute- Honoring the military and first responders who died trying to save lives.  

For Time:

2 Mile Run (20 Minute cap on run)

Stephen Siller was a New York firefighter just getting off duty when the first plane hit the Twin Towers. Unable to drive into Manhattan, he put on all of his firefighting gear and ran the two miles from Brooklyn to ground zero where he died in the rescue effort.

23 Strict Pull Ups

the reps are to honor the 23 NYPD officers who died on Sept. 11. 

343 Air Squats

There were 343 New York firefighters who died that day, dwarfing the sacrifice of any other emergency service. The air squat represents the stairs they had to climb in an attempt to rescue those trapped inside. “One firefighter made it to the 80th floor with his gear on before the tower came down.” An average firefighter’s gear weighs between 45 and 65 pounds.

37 Push Press (115/75)

Thirty-seven New York Port Authority police officers died that day too. 

 

9AM Only Today

9/4/17

Workout of the Day

"Probatio"

For Max Reps in 31 minutes

0:00-5:00

Max Burpee Box Jump-Overs (24/20 in)

Rest 5 minutes

10:00-14:00

Max 10 meter Shuttle Runs

Rest 4 minutes

18:00-22:00

Max Power Cleans (155/105 lb)

Rest 3 minutes

25:00-28:00

Max Wall Ball Shots (20/14 lb)

Rest 2 minutes

30:00-31:00

Max Unbroken Pull-Ups (single attempt)

 

Body Work

THURSDAY

Workout of the Day

A.) Back Squat 3 x 2 @ 90%

B.) 8 Minute AMRAP

30 Double Unders

8 OHS (95/65)

4 Bar Muscle Ups

OLY Class

A.) Jerk Dips 5 x 3 @ 100% of 1 rep max Jerk

B.) 10 Minutes to work up to a solid Single on the Jerk

C.) Hang Snatch + Full Snatch@ 70%  (rest 20" between lifts) x 5