Announcement: Saturday July 4th, we will have a 9:30 am class only.
Strength Training
Squat 3x5
WOD
10 rounds:
3 Deadlifts 315#/205#
6 Ring Dips
9 Knees to Elbows
Post times to comments.
Guerrilla Troops
Guerrilla Fitness is a functional training gym where substance prevails over style and fitness is held to a higher standard. We are an affiliate of CrossFit and subscribe to their methodology of elite fitness through constantly varied, high intensity, functional movements.
There are no expensive machines, televisions or mirrors here. Our methods and the very space we train in are designed to eliminate distractions, foster motivation and focus on elite fitness. We create fitter, healthier people vs. building bigger muscles. We combine strength training and cardio using a different workout (WOD) every day that is both timely and effective. Routines are the enemy. Read more...
Workout of the Day
High Socks. Wear 'Em if you got 'Em.
Gregg Arsenuk - Friday, July 03, 2009
GFCM in "Men's Fitness" all this month. Stay up to date on the most recent entries here
Announcement: Saturday July 4th, we will have a 9:30 am class only.
Strength Training
Squat 3x5
WOD
10 rounds:
3 Deadlifts 315#/205#
6 Ring Dips
9 Knees to Elbows
Post times to comments.
Announcement: Saturday July 4th, we will have a 9:30 am class only.
Strength Training
Squat 3x5
WOD
10 rounds:
3 Deadlifts 315#/205#
6 Ring Dips
9 Knees to Elbows
Post times to comments.
Don't Get Fooled Again
Gregg Arsenuk - Thursday, July 02, 2009
GFCM in "Men's Fitness" all this month. Stay up to date on the most recent entries here
Notice:
As we continually strive to maintain a first class CrossFit facility and community, we must be diligent in providing a safe workout environment. The workouts here are fast paced, aggressive, and require focus on the part of coaches and participants. Over time we have found that having children in the facility while their parents are working out creates potential hazards. After careful thought and consideration, we have instituted a policy of no unsupervised children at GFCM. We apologize for any inconvenience this may cause. Thank you for your cooperation.
Strength Training
Bench Press 3x5
WOD
For time:
Row 2K
Post times to comments
Notice:
As we continually strive to maintain a first class CrossFit facility and community, we must be diligent in providing a safe workout environment. The workouts here are fast paced, aggressive, and require focus on the part of coaches and participants. Over time we have found that having children in the facility while their parents are working out creates potential hazards. After careful thought and consideration, we have instituted a policy of no unsupervised children at GFCM. We apologize for any inconvenience this may cause. Thank you for your cooperation.
Strength Training
Bench Press 3x5
WOD
For time:
Row 2K
Post times to comments
Mad Skillz
Gregg Arsenuk - Wednesday, July 01, 2009
GFCM in "Men's Fitness" all this month. Stay up to date on the most recent entries here
Notice:
As we continually strive to maintain a first class CrossFit facility and community, we must be diligent in providing a safe workout environment. The workouts here are fast paced, aggressive, and require focus on the part of coaches and participants. Over time we have found that having children in the facility while their parents are working out creates potential hazards. After careful thought and consideration, we have instituted a policy of no unsupervised children at GFCM. We apologize for any inconvenience this may cause. Thank you for your cooperation.
Skill Work
Med-Ball Clean
WOD
5 Rounds:
21 Thrusters 75#/45#
21 Double Unders
Post times to comments
Leave something behind? We have a very nice collection of clothing and other various items that have been left at GFCM. Please take a look at the hanger rack in the back of the gym and claim what is yours. After this week we will be dropping anything left off at goodwill.
Notice:
As we continually strive to maintain a first class CrossFit facility and community, we must be diligent in providing a safe workout environment. The workouts here are fast paced, aggressive, and require focus on the part of coaches and participants. Over time we have found that having children in the facility while their parents are working out creates potential hazards. After careful thought and consideration, we have instituted a policy of no unsupervised children at GFCM. We apologize for any inconvenience this may cause. Thank you for your cooperation.
Skill Work
Med-Ball Clean
WOD
5 Rounds:
21 Thrusters 75#/45#
21 Double Unders
Post times to comments
Leave something behind? We have a very nice collection of clothing and other various items that have been left at GFCM. Please take a look at the hanger rack in the back of the gym and claim what is yours. After this week we will be dropping anything left off at goodwill.
Wha Wha WHAT??
Gregg Arsenuk - Tuesday, June 30, 2009
GFCM in "Men's Fitness" all this month. Stay up to date on the most recent entries here
Strength Training
Front Squat 3x5
WOD
3 Rounds:
800m Run
15 Push Press 95#/65#
30 Knees to Elbows
Strength Training
Front Squat 3x5
WOD
3 Rounds:
800m Run
15 Push Press 95#/65#
30 Knees to Elbows
"Nasty Girls"
Gregg Arsenuk - Monday, June 29, 2009
GFCM in "Men's Fitness" all this month. Stay up to date on the most recent entries here
Strength Training
Push Jerk 3 x 5
WOD
Strength Training
Push Jerk 3 x 5
WOD
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Rest Day
Gregg Arsenuk - Sunday, June 28, 2009
Sumo Saturday
Gregg Arsenuk - Saturday, June 27, 2009
Complete as many rounds as possible in 20 minutes of:
5 Thrusters 95#/65#
Sprint 50m
10 Sumo Deadlift High-pull 95#/65#
Post rounds completed to comments.
Chin Over Bar
Gregg Arsenuk - Friday, June 26, 2009
"The Filthy Fifty"
Gregg Arsenuk - Thursday, June 25, 2009
GFCM in "Men's Fitness" all this month. Stay up to date on the most recent entries here
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
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
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
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
Post time to comments.
"Helen Upside Down"
Gregg Arsenuk - Wednesday, June 24, 2009
Strength Training
Deadlift - 3x5
WOD
3 Rounds of:
Run 400 meters
21 KBS 24kg/16kg American Swing
12 Handstand push-ups
Deadlift - 3x5
WOD
3 Rounds of:
Run 400 meters
21 KBS 24kg/16kg American Swing
12 Handstand push-ups
Post time to comments.
Comments