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Are you going to Send IT?

October 23, 2018

This blog is here to give you information on latest fitness trends and tips while also supplying you with a daily work out where you can go hard and feel good about the time you spent in the gym. Todays metcon will test your willingness to keep climbing and keep moving. Keep rests short and concise, don't stare at the rope too long. Don't let the rope scare you!



 Easy Row, Bike, or Run


 100m row (supinated grip)

 30 single-unders

 10 Single arm bent over rows

 5 Barbell ab roll-outs


 10:00 AMRAP

 250m row

 3 Rope climb

 50 Double-unders


 Easy Bike, Row, or Run


 Every 3:00
 10 supine ring rows into 10 hammer curls


Let us now how the


workouts  go! Post a comment and tell us your times and if you chased the PUMP.

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GFB Fitness

Noah Sager

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