Workout of the Day

Wednesday 12/17/14

A. Press + 1/2 Press x 10
-add weight from 12/8

B. 3x Max Rep Ring Dips
-can use bands or box if needed

C. “Randy”
75 Power Snatch @ 75#
-7:00 Cut-Off


Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Workout of the Day

Tuesday 08/26/14

A.  Press + 1/2 Press x10
-Sets Across

B. 4 intervals of:
350m Row
15 Burpee Pull-Ups to 6″ target
-Scale accordingly

Congratulations to GVCF’s Team for finishing 1st in the Back to School Barbell Bash. Another congrats the our other team who finished 4th and made it to the final work-out! We appreciate all those who came out to support as well!