Workout of the Day

Saturday 03/07/15

Work-out today at 9am! Reminder there is no open gym due to the CF Open Work-Out.
In Teams of 2:
AMRAP 12:00
10 Burpees
15 KB Swings
20 Straight Leg Sit-Ups
rest 3:00
AMRAP 12:00
200m run
20 Lunges w/ KB
200m run
20 HR Push-Ups
GVCF-Run Club

Horseshoe Trail Park Entrance. Directions can be found on our Facebook page. This is a FREE club and opportunity for members as well as their friends and family interested.
Horseshoe Trail 5k Out and Back

This will be used as a baseline
Link for the route:
Workout of the Day

Tuesday 01/14/14

Congratulations to the ladies who competed in the “World Wide WOD” Competition this weekend! All finished in the top 10!

A. Weighted Pistol Work

B. For Time:
100 Box Jumps 24m/20w
80 KB Swings 53m/35w
60 HR Push-Ups
40 Pull-Ups
20 Power Clean and Jerk 155m/110w

-No Step-Ups
-20:00 Cut-Off