Workout of the Day

Wednesday 03/04/15

GVCF-Running Club-6am
Due to weather the running club will meet at the gym and complete the work-out using the rowers.
1:00 on, 1:00 off x 20
-For Max Distance

A. Warm-Up:
1:00 Static HS Hold (belly to wall)
5 Wall-Walks
20 Shoulder Touches
10 Hip Touches
Max Distance HS Walk*
*or 10 more shoulder/hip touch

B. Every 6:00 for 30:00 (5 rounds)
8 Push Press 135m/95w
15 Box Jumps 24m/20w (step down)
20 KB Swings 53m/35w


Workout of the Day

Saturday 02/07/15

“Batman and Robin”

AMRAP 26:00

Partner A: 400m run
Partner B: Max Burpees

Partner A: 400m run
Partner B: Max KB Swings

Partner A: 400m run
Partner B: Max Deadbug

Partner A: 400M Run
Partner B: Max Weighted Lunges

For each set, each partner only runs once and does movements once. They will then move on to the next couplet. If you finish the sequence in 26 minutes, you start back over from the top.

Score=total reps



Workout of the Day

Tuesday 01/13/15

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-30:00 cut-off


Workout of the Day

Wednesday 12/31/14

Last work-out of 2014!!!

Great read: Getting Ready for Resolution

“Take what you’ve got and focus it like a laser on your greatest opportunity. It might be a weakness to address, a brand new skill to acquire, whatever. Push hard and move the biggest needle forward first.  There’s no better way to start.”


“New Years Eva”

5 rounds for time of:
Run 800 meters
30 KB Swings 72m/53w
30 Pull-ups

-45:00 cut-off, scale weight/reps/runs accordingly (Speak to your coach).



Workout of the Day

Saturday 12/06/14

It’s back! Our favorite time of year, the Tacky Christmas Sweater Party! Grab your grandmother’s sweater and get your reindeer gear in order. 
TONIGHT beginning @ 6pm we will eat, drink and be merry! Come one come all!

We are asking those who attend to bring their favorite Paleo treat! It can be an appetizer, dessert, entree, meat, etc.. It’s a great opportunity to show the community that eating healthy can be fun :-)

We are providing the alcohol! Beer and Wine.


In Teams of 2:

Must use the same KB for each work-out

3 Rounds Each Partner:
10 KB Thruster (5 each side)
10 Russian Lunges (5 each leg)
5 Burpees
-12:00 cut-off

Rest 3:00

3 Rounds Each Partner:
400m Run
21 KB Swings
12 Pull-ups
-16:00 cut-off
-One partner runs while the other completes 21, 12