November 30, 2018

All shoulders today y'all! Todays workout has bigger numbers for reps but only one round. These are great workouts for all around fitness and getting in some good capacity with each movement.


   Easy bike, run, or row


   10 squat + thoracic rotati...

November 29, 2018

Today we are tackling some good ole fashioned intervals. Todays intervals will be for max cals in a certain amount of time with a certain amount of time for rest between efforts. These workouts are really good for you to learn pacing and if you are using the right paci...

November 28, 2018

Todays workout is basically leg desolation. The burn is going to be so good, trust me! Attack this workout hard and fast. Im going to leave the dumbbell position up to y'all, So you can either go front rack or at your side. Its only going to be 6:00 so you have to GO a...

November 27, 2018

   For the longest time I didn't make the most out of the time I spent at the gym. I would warm-up too long and without focus. I wouldn't go hard enough in one of my workouts because I was thinking about the next one I had to do later. I would even end up doing too man...

November 26, 2018

Todays workout has a heavy barbell and some strict gymnastics work. This one will test your ability to move the barbell smoothly and make the gymnastics look effortless. If it looks like you don't know what you are doing on any of these movements, this workout will put...

November 24, 2018

Get the dynamic duo back together and tackle this workout! See how you and your partner fare against it. I want to see how far you can get with your partner. Tag GFB on instagram with you and your partner performing the workout and I will choose one team to get 2 free...

November 23, 2018

Welcome back everybody! I hope you all had a great Thanksgiving and are ready to get back to work. Todays workout is a fun one in my opinion with a good ole fashioned 21-15-9 template that we all know and love. This one is going to test your GO and your GRIP. Breathe t...

November 22, 2018

Todays workout is designed to get you in out with minimal equipment. Just a deck of cards....

For Time
"Deck of Cards"
WOD Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Box jumps (24/20 in)
Card value determines the numbe...

November 21, 2018

Todays workout contains some unilateral pulling. Unilateral basically means working one arm or one leg at a time instead of both working as a unit. Todays tool we will be using to help with our unilateral work will be the kettle bell.


   Easy bike, ru...

November 20, 2018

                                                    Photo provided by Carnes Photography

Todays workout is on the faster and heavier side, with s...

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Noah Sager

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