Gold City Strength & Conditioning

Get ready for a hot, humid day. Friday's Workout: 30-25-20-15-10-5 of: Wall Balls, DB Curls 30/15 and KB Swings 53/35

Time for a mid week run. Wednesday's Workout: 6 Rounds of: 200m Run, 15 Pullups, 20 Pushups, 25 Situps

Tuesday's Workout: AMRAP in 20 min of: 2-4-6-8..... Power Cleans 135/95 and Box Jumps 24/20

Well, D-Day fell on the weekend this year but it is a pretty significant American holiday so I wanted to make time for it. So many American soldiers gave their lives for not just our country but also for the well being of other countries. Honoring the fallen of that day should always be a priority. Monday's Workout: "D-Day"--

D-day is falling on the weekend so e we will do that workout on Monday when everyone is fresh. Friday's Workout: AMRAP in 21 min of: 5 Burpees, 10 DB Snatches 50/35, 10 V-Ups

How about a HERO break today? Wednesday's Workout: AMRAP in 20 min of: 100m Run, 10 Pullups, 10 Situps, 20 DU's

Let's get another HERO workout in as we work through the month leading up to July 4th. Tuesday's Workout: "Holleyman"- 30 Rounds for time of: 5 Wall Balls, 3 HSPU (DB Press), 1 Clean 225/155

Monday is here and I think it is about time to knock out some HERO workouts leading up to Independence Day. Monday's Workout: "McGhee" AMRAP in 30 min. of: 5 Deadlifts 275/185, 13 Pushups, 9 Box Jumps 24/20

"Murph" today!!! Come and join us at 9:00 a.m. for a full "murph" or a half or whatever version you can do. Pray for no rain!!

Reminder: Open Door "Murph" on Saturday at 9:00 a.m. Come and join us for a great workout. Friday's Workout: AMRAP in 22 min of: buy in- 1000m Row and with remaining time-- 5 Burpees, 10 Hang Cleans 95/65, 30 DU's