WOD 170301
FSQ 3×3 (2sec pause in bottom of each rep) – moderately heavy by feel Then, 5rds for time 30 Double Unders 100m Farmer Carry (Uneven weight – 50+/30+ per hand) “Act as if what you do makes a difference. It does.” -William James
FSQ 3×3 (2sec pause in bottom of each rep) – moderately heavy by feel Then, 5rds for time 30 Double Unders 100m Farmer Carry (Uneven weight – 50+/30+ per hand) “Act as if what you do makes a difference. It does.” -William James
For total time: 3rds – 2min rest between 6 PSN (135/95) 4 Muscle-ups 300m Run *Rest 5mins 3rds – 1min rest between 10 HSPU 25 RKB Swings (70/53) “If you’re going through hell, keep going.” -Winston Churchill
Strict Press – 5×3@80-85% of 3RM Then, 3rds for time 21 Wall Ball (heavier than your usual) 15 Calorie Row 9 T2B “There are two ways of spreading light; to be the candle or the mirror that reflects it.” -Edith Wharton
The CrossFit Open 17.1! – If you are signed up for the Open, come in to any class on Friday to complete the WOD. If you cannot make it in on Friday we will also hold a make-up day on Sunday at 9am. If those days do not work, you MUST get with a coach …
The CrossFit Open WOD 17.1 will be released tonight at games.crossfit.com! Once the WOD is released, then we will decide what day GCF will hold it. Get signed up! 5rds – 1min at each station, including the rest AB Max Calories Row Max Meters Battle Rope 200ft Shuttle Run Rest “It is easier to fool …
FSQ – 3×10@70-75% (or heavier by feel) Then, AMRAP 12 1, 2, 3 – Rope Climb 2, 4, 6 – DB Man Maker *After the 3/6 round, start over. “It is always the simple that produces the marvelous.” -Amelia Barr
*The CrossFit Open starts THIS Thursday! WOD 1 released at 8pm on Thursday night! Get signed up before Monday at 8pm and join the fun! For total time: 3rds – 2min rest between 200m Run 15 Deadlifts (225/155) 10 Burpee Box Jumps (24/20) *Rest 5mins 3rds – 1min rest between 5 HPCL (165/125) 40 Double …
REGULAR HOURS TODAY Strict Press – 5×5@70-75% Then, For time 40 Calorie Row 40 C2B 40 Wall Ball (20/16 – higher target) “Good people are good because they’ve come to wisdom through failure. We get very little wisdom from success.” -William Saroyan
*Less than ONE week until The CrossFit Open starts! Get signed up now, games.crossfit.com – and join the GCF team! SN Technique, then work up to mod-heavy single for the day Then, 3rds for time 10 HPSN (115/75) 10 Box Jump (30/24) 100m Sprint “Whoever is happy will make others happy too.” -Anne Frank
EMOTM 10 Odd – 8-10 DB Thrusters Even – 30sec Max Calorie Row Then, 4x300m Sprints (1min rest between) “I can’t change the direction of the wind, but I can adjust my sails to always reach my destination.” -Jimmy Dean