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Team GFY- On 8/24, we will start programming 5 days a week. We will switch from a punch card membership to a monthly membership. Obviously, we will still be doing outside fitness and we will still be limited to 8 persons per session, but you will be allowed to go to...


Two apologies. I didn't post the workout last night. Also, there was a mix up on coaching the 10am session today and no coach made it. We apologize for the inconvenience. Please show up on Thursday if you can make it. ***** WORKOUT 8/13/2020 3 x (3:00 Work + 2:00...


We have a 200m run in Monday and Tuesday's workout. If you run around the corner to the concrete strip in the asphalt, then turn around and run back, it's a little more than 200m. ***** WORKOUT  8/10/2020 Complete 4 rounds for time of: 6 Right Arm Dumbbell Snatches...


WORKOUT   8/7/2020 3 x [5:00 Work + 3:00 Rest] BUY IN: 25/20 Cal Assault Bike, then... As many rounds as possible in remaining time: 20 Alternating One Arm Dumbbell Snatches (pick weight) 10 Dumbbell Facing Burpees *After the buy in, continue each AMRAP where you left...


***** WORKOUT   8/5/2020 & 8/6/2020 5 x [2:00 Work + 2:00 Rest] 60 Double Unders 6 Power Cleans (M:135#/W:95#) Max Rep Front Squats *Score total front squats for all four rounds. RX'd+ 155/105


***** WORKOUT   8/3/2020 & 8/4/2020 Every 7 minutes for 21 minutes: 20/16 Calorie Row 15 Kettlebell Swings (M:53#/W:35#) 30 Air Squats 15 Kettlebell Swings (M:53#/35#) 20/16 Calorie Row *Scaled Version: 16/12 Calorie Row 12 Kettlebell Swings 24 Air Squats 12...


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