GPX- Gulfport Fitness

Whether you realize it or not,
You’re going to spend your time, money, and energy
On either wellness or sickness.

Our program exists to give you fast, fun, effective workouts and the knowledge to live a long healthy lifestyle.

Check out our hybrid gym set up suite all kinds of training needs and 24 Hour Access.
Ask about our GPX training method and our NEW NO BARBELL membership option.

WOD for 5/16

“In honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12, 2010”

“Desforges”
12 Deadlift
20 Pull Up
12 Clean and Jerk
20 Knees to Elbow

WOD for 5/15

0:00-20:00
Sled Push D&B
SA KB Front Rack Carry
30 Plank Leg Slides
20 GHD Back Ext
22:00-32:00
Easy Cardio

WOD for 5/13

Deadlift 5x5

Metcon: For Time
50 DB Hang Clean
50 DB Thruster

WOD for 5/9

Tempo Back Squat 5x3
Seated Box Jump 5x3

AMRAP 15
In Teams of 3
7/5cal Bike
5 Ball Slam
5 Push Ups

WOD for 5/8

5 Rounds
400m Run
20 Sit Ups
15 DB Hang Clean&Press
10 Burpees

WOD for 5/7

4 Sets
6-8 Chin Up
8e SA DB Bench Press

EMOM 20
:30-:40 KB Swing
:30-:40 Goblet Squat
:30-:40 Barbell Row
:30-:40 Landmine Twist
:60 Any Active Stretch

WOD for 5/6

Box Squat 5x3

Metcon: 21-15-9
Deadlift
Box Jump

WOD for 5/3

3rds
8 Hang Clean+ Push Press
2min Cardio, 2min rest
-4min Intermission-
3rds
10 Toes to Bar
2min Cardio, 2min rest
-Finisher-
2min Max Rep Push Up

WOD for 5/2

Tempo Back Squat 5x5
Seated Box Jump 5x3

Metcon: 4 Rounds
50’ Dbl KB Front Rack Lunge
5e KB RDL
5e Banded Bird Dog

WOD for 5/1

For Time with a Partner

2k Row
100 Wall Ball Shot
1k Row
100 Slam Ball
2k Row

WOD for 4/30

Build to heavy Bench Press

AMRAP 10
10 Pull Ups
100m Run

WOD for 4/26

:30 on/:30 off x5 Rounds
KB Mid Swing
Walking Lunge
Hollow Rock
Barbell Row
Band Push Down

Metcon: For Time
500m Row

WOD for 4/25

Back Squat 5x5

“Fran”
21-15-9
Thruster
Pull Up

WOD for 4/24

AMRAP 30
50m ea Unilat Farmer Carry
50m Sled Drag forward
50m Sled Drag Backward
400m Run

WOD for 4/23

Push Press - Build to heavy single

Metcon: Every 4min x5 rounds
7 Burpee
15 Toes to Bar
20 Renegade Row
30 Double Under

WOD for 4/19

1min ea. x4 Rounds

Sn**ch
Row for cals
DB Box Step Ups
Rest

WOD for 4/18

Back Squat 4x5, 3x2

Metcon: 4 Rounds
:30 Thruster
2min Rest

WOD for 4/17

800m Run
50 Pull Ups
50 Air Squats
150 Double Under
50 Air Squats
50 Renegade Row
800m Run