Programming Overview: Dec. 4-10

Posted Dec 04 2017 by Ryan Savard

Remember to mark your calendars for Saturday, Dec. 16th for our annual Christmas Party at Goodfriend! This year we are kicking it up a notch with so bring your ugliest sweater and join the fun from 7-10pm! Monday 12/4 Last day for sets of 10! A) E3MOM x 3 sets: – 10 x bench press *Use weig[...]

Programming Overview: Nov. 27 – Dec. 3

Posted Nov 27 2017 by Ryan Savard

Come out and join us for our Ugly Christmas Sweater Party on Saturday, Dec. 16th from 7-11pm at Goodfriend! Ugly sweaters are encouraged but optional! This is for all members, their families, and friends. This year we will be introducing member appreciation awards!   Monday 11/27 The 20:40 &#[...]

Programming Overview: Nov. 20-26

Posted Nov 21 2017 by Ryan Savard

Please check out our Thanksgiving Holiday schedule for this week by clicking HERE. Monday 11/20 The 20:40 – Day 2 5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds: – 10 deadlift – 10 bench press – 10 pull-up – 10 squat – 10 strict [...]

Thanksgiving Holiday Schedule

Posted Nov 20 2017 by Ryan Savard

Holiday Hours Wednesday 11/22 – No 7:30pm class Thursday 11/23 – Gym closed Friday 11/24 – 9am class only Saturday 11/25 – Regular schedule [...]

Programming Overview: Nov. 13-19

Posted Nov 13 2017 by Ryan Savard

I am particularly excited about this week of programming. We are implementing both the 20:40, which you will see for the next few Mondays, as well as our Tri-Phasic Training Fridays. If you can only make 2 days a week I would rather it be one of these two (not to say that the other 3 days aren̵[...]

Programming Overview: Nov. 6-12

Posted Nov 06 2017 by Ryan Savard

Monday 11/6 A) E3MOM x 4 sets – 8 back squats *Same weight for all sets. 5-10+lb increase from last week.   B) Three sets for max total reps of: – 60 seconds of rowing for calories Rest 60 seconds – 60 seconds of thrusters (95/65 lbs) Rest 60 seconds – 60 seconds of toe[...]

So Long Coach Mitch!

Posted Oct 30 2017 by Ryan Savard

Coach Mitch and wife Liz are leaving us to start the next chapter of their lives in Michigan at the end of the week. Mitch and Liz fit right in with our community from day one and this is surely a sad goodbye. Mitch is a stand up guy, a knowledgable coach, and his next gym community will be lucky t[...]

Programming Overview: Oct. 30 – Nov. 5

Posted Oct 30 2017 by Ryan Savard

  Monday 10/30 A)  E3MOM x 4 sets – 8 back squats *Same weight for all sets. 5-10+lb increase from last week if you completed all reps.   B) For time: – 1000/800m row – then, 5 rounds of: 8 thrusters (95/65) 8 pull-ups   Tuesday 10/31 A) E3M x 3 sets: – 1[...]