WOD 161230
Every 2 Minutes for 6rds – 2 FSQ (by feel, increase as you go) Then, For time Sprint 500m Row 30 Alternating 1-Leg SQ Sprint 400m Run 30 Alternating 1-Leg SQ “Less me, more we.” -Unknown
Every 2 Minutes for 6rds – 2 FSQ (by feel, increase as you go) Then, For time Sprint 500m Row 30 Alternating 1-Leg SQ Sprint 400m Run 30 Alternating 1-Leg SQ “Less me, more we.” -Unknown
Find 3RM PP Then, 7rds for time 7 DB HPCL (per arm) 7 DB PP (per arm) 7 C2B “Anyone who has never made a mistake has never tried anything new.” -Albert Einstein
Team WOD! AMRAP 15 200ft Sled Push (5/4) 8 Goblet SQ (70/53) *Relay style – one person working at a time Then, Tabata Hollow Holds “Do the hard jobs first. The easy jobs will take care of themselves.” -Dale Carnegie
*What a great Holiday weekend, thank you everyone! Regular hours all week, closed Sunday and only 8am Rev & 9am WOD on Monday, Jan 2nd. 4-6sets of 4R/4L Back Rack Reverse Lunge Steps (by feel) Then, Open WOD 11.4 AMRAP 10 60 Bar-Facing Burpees 30 OHSQ (120/90) 10 Ring Muscle-ups “There is no safety. Only …
*Regular hours Friday – Saturday 7:30am Rev & 9am WOD only. EMOTM 10 – 1 SN (start at 50-60% and increase by feel) Then, Run 1 Mile for time “Our patience will achieve more than our force.” -Edmund Burke
*Regular hours Thursday and Friday, Saturday 7:30am Rev & 9am WOD only. DL – 5, 4, 3, 2 (by feel) Then, 3rds for time 100m Uneven Farmer Carry 25 Sit-ups 2 Rope Climbs “Some men succeed because they are destined to, but most men succeed because they are determined to.” -Greame Clegg
*Remember to check holiday hours on the calendar in the gym! This week regular schedule, Saturday changes (Rev and 9am WOD only). HPCL 4×2 (heavier by feel) Then, Tabata! (8rds – 20sec ON/10sec OFF at each station) Row Calories AB Calories Ball Slams *Score total reps “Not doing more than the average is what keeps …
For total time 3rds 10 Box Jump (30/24) 15 T2B 30 Double Unders *Rest 3mins 3rds 200ft Sled Push (4/3) 200m Run 10 Elevated Ring Rows (feet on box) “The truth is, everyone is going to hurt you. You just got to find the ones worth suffering for.” -Bob Marley
*Thank you to everyone who came out to celebrate at the GCF Holiday Party! What an amazing night! We definitely have an incredible group of people in our community and we are thankful for each and every one of you! That was a great way to end 2016! BSQ – 10RM Then, 5rds for time …
GCF Holiday Party – Friday 6:30pm-?? At Jumby Bay in Abacoa – Come on by, everyone is welcome! DL – 5, 3, 2, 5, 3, 2 (by feel) Then, 4rds for time 6 HPSN (135/95) 12 Burpees 100m Sled Pull (2/1) “The key to success for everything in business, science, and technology is never to …