Heavy Hitters

The big boys of GFY. ***** WORKOUT   5/17/2019 STRENGTH 4x2 Sumo Deadlift (add 10#-40# to last Double/Single load) 2x1 Sumo Deadlift (same weight) CONDITIONING Complete the following for time: 400m Run 60 Kettlebell Swings (M:53#/W:35#) 400m Run 60 Alternating One Arm...

05162019

WORKOUT   5/16/2019 STRENGTH 4x2 Front Squat (add 5#-20# to last Double/Single load) 2x1 Front Squat (same weight) CONDITIONING Complete 3 rounds for time of: 9 Box Jumps (M:30"/W:24") 15 Front Squats (M:135#/W:95#) 21 Pull-ups *12 minute time...

Meal Prep

Meal prep is hard work. Very easy to succumb to the mighty dollar and convenience instead. This sums up my life working night shift. ***** WORKOUT   5/15/2019 STRENGTH 4x2 Bench Press (add 5#-20# to last Double/Single load) 2x1 Bench Press (same weight) CONDITIONING...

The Only One Who Loves Wall Balls

"Wait a second....are they doing wall balls over there?!?!?!" ***** WORKOUT   5/14/2019 STRENGTH 4x2 Back Squat (add 5#-30#) 2x1 Back Squat (same weight) CONDITIONING Start a 9 minute running clock and perform the following: 100 Wall Balls (M:20#-10'/W:14#-9') 150...

To All Moms

To all our moms, future moms, and moms in training.... We hope you had an amazing Mother's Day. You deserved it! ***** WORKOUT   5/13/2019 STRENGTH Week #4 of Doubles & Singles Cycle 4x2 Push Jerk (add 5#-20#) 2x1 Push Jerk (same weight) CONDITIONING Complete 3 rounds...

Extension

WORKOUT   5/9/2019 STRENGTH 3 reps Power Clean on the minute for 10 minutes *Touch and go reps. Increase weight after 5 minutes. CONDITIONING Complete 3 rounds for time of: 5 Power Cleans 20 Chest to Bar Pull-ups 400m Run *18 minute time...

Dubs

WORKOUT   5/9/2019 STRENGTH 4x2 Push Press (add 5#-20# to last Double/Single load) 2x1 Push Press (same weight) CONDITIONING Complete the following for time: 50/35 Calorie Assault Bike 150 Double Unders 25 Push-ups 75 Double Unders 25 Push-ups *13 minute time...

GFY Out And About……Cost Rica

This from Abhi in Costa Rica. What a smart guy. All girls in the class. Haha. Hi Freddy/Chyna, I am in Costa Rica for a week. I was going to do a lot of hiking but ran into a little box in a quiet beach town. I asked told the coach I only had my heavy hiking shoes and...

Danger Zone

Did you know you should never stand withing 10' in front of someone deadlifting heavy? You've been warned. ***** WORKOUT   5/7/2019 STRENGTH 4x2 Deadlift (add 10#-40# to last Double/Single load 2x1 Deadlift (same weight) CONDITIONING Complete 5 rounds for time of: 15...

Everyone’s Favorite Thing To Do

***** WORKOUT   5/6/2019 STRENGTH Week #3 Double & Singles 4x2 Strict Press (add 5#-10# to last Double/Single load) 2x1 Strict Press (same weight) CONDITIONING Complete as many rounds as possible in 14 minutes of: 300m Run 20 Single Arm Dumbbell Thrusters (pick...

 

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