Hey Goonie! - Community Fitness Granbury

3.1.2021

2/28/2021

BATHROOMS ARE UP AND RUNNING =)

2.26.21

2/25/2021

2.25.21

2/24/2021

2.24.2021

2/23/2021

2.23.2021

2/22/2021

Still no water at the gym. Please plan accordingly. Go to the bathroom ahead of time and bring your own water bottle. Sorry for the inconvenience.

2.22.2021

2/21/2021

We don’t know about you guys but we are soooooo ready to get back in the gym. This week is going to be so pretty and we can’t wait to see you guys.

There is one speed bump we are still dealing with on the property that we want you guys to be prepared for. The water is still in and out, we can’t promise there will be water at the gym this week.

We want you to plan ahead,
- go to the bathroom before you come
- bring your own water bottle
- clean your hands with wipes after class.

THERE ARE STILL PEOPLE DEALING WITH THE ATTACK OF THE WINTER STORM!

Check on your friends, family and neighbors. We have groups that are ready and willing to help in anyway you need. Please, please reach out if you need anything.

2.19.2021

2/18/2021

4 Rounds 10 Press 20 sec Doorway Stretch ea/s 10 Sing Arm Jug Row 5/side 20 sec Tricep Stretch ea/s
Skill 4 Rounds 10 Chair/Coffee Table Dips 15 Sit-ups
Workout 20 min AMRAP 10 Hanging Leg Raises/Laying 12 Deadlifts Heavy Item 14 Box Jumps/Sturdy Step ups 16 Skaters (8 per side)
Cash-out 8 minute 10 Split Squats 20 sec Archbody Hold 16 Bird Dogs
Stretch Quads Supine Twist

2.18.2021

2/17/2021

Please reach out if you need anything.

Home Workout

Warm up
200m Run if you can
If not 50 jumping Jacks

6 minutes
12 Air Squats
10 Leg Swing (ea/s/way)
12 Chicken Walk

Workout
5 Rounds
12 Reverse Lunges or Jumping Lunges
200m Run or 50-100 Jumping Jacks
20 Russian KBS or Water Jug Swings
200m Run or 50-100 Jumping Jacks

Cashout
3 Sets For Quality
16 Plank Hip Dips side to side
8 Supine Knee Raises
30 sec Bent Hollow Rock/Hollow Rocks
Rest 1:30

Cooldown
3 min Pigeon stretch

2.17.2021

2/16/2021

We will be closed for the remainder of the week due to water and power outage at the gym and property. The guys are working in the cold to get things going. We also have several members who have been without heat and water for two days.

Please join us this week to serve others. Check on your friends, your family and your neighbors. Invite them in, take them a warm meal or help them fix plumbing.

We know the weather will warm up towards the end of the week but there are tons of repairs people will need help with. Be a helping hand in anyway you can.

Coach Jen will share the workout tomorrow on Facebook. Have a good night and stay warm.

3 Rounds
10 Goodmornings
20 sec squat hold
THEN...
3 Rounds
12 Mountain Climbers
10 PVC Passthroughs with broom

10 min AMRAP
1-2-3-4-5-6-7-8-9.....
Overhead squat with broomstick
Butterfly Situps

Cashout
5 Rounds
10 Single Leg Deadlift Toe Touches per side (weight if you have it)
10 windmill toe touches

Cooldown
2 rounds
1 min Hamstring stretch laying on back per leg
6 Scorpion alternating

2.16.2021

2/15/2021

Hey guys, we are going to go ahead and call tomorrow a closure as well. With the Temps being so low we don’t feel we can get the gym to a safe temperature for people to be comfortable, we also have no water on the property as of right now. There are also several members who haven’t had power the whole day and are staying with friends.

Praying everyone is staying safe and warm in these crazy temps.

If anyone needs anything please reach out!!!

Facebook live again at 9am tomorrow.

8 minutes
20 sec Superman Hold
20 Calf Raises
10 Glute Bridges
5 Jump Squats

10 Rounds for Time
8 Rear Step Lunges (4 per side)
10 scap squeeze Superman
20 Russian Twist
40 Singles Unders / 35 Double Unders

Cashout

4 Sets For Quality
30 sec Side Plank (L)
10 Froggers
30 sec Side Plank (R)
20 Alternating Toe Touches