*Anniversary WOD & BBQ Sunday! We’ve got the food and water, don’t forget towels swimsuits, sunscreen, games, workout clothes, and anything else you might need! AMRAP 7 10 Wall Ball (20/16) 5 Burpees *Rest 2m AMRAP 7 10/7 Calorie AB 5 Ball Slams *Rest 2m AMRAP 7 5 Thrusters (135/95) 5 C2B “Peace cannot be …
Happy Halloween! Let’s see those costumes! EDT – 16rds/15sec intervals 5 BJ (24/20) 6 RKB Swings (53/35+) 6 Renegade Rows 6 V-Ups Shuttle Run (down/back) Then, 100 Rollouts NFT “A true friend is someone who knows there’s something wrong even when you have the biggest smile on your face.” – Unknown
***THIS Sunday – The GCF 6yr Anniversary WOD & BBQ – 10am WOD, food after! Every 90sec – 8rds: 1 CL Pull + 1 PCL (ak) + 1 PCL (bk) + 1 PCL (all reps 3sec lower to next position – by feel) Then, For time Run 800m “Grace” (30 CL/J – 135/95) Run 800m …
***Halloween Costume Contest during the Saturday WOD!!! EMOTM 10 Odd – 3 PSN @60-70% Even – 45sec Weighted Plank Hold (45/25) Then, AMRAP 12 200ft Sled Pull (2/1) 10/7 AB Calories “The best way to prepare for life is to begin to live.” – Elbert Hubbard
FSQ 5×3 (3sec lower/2sec pause each rep – @60-70%+) Then, 6rds for time 10 OHS (95/65) 10 c2B “Things may come to those who wait, but only the things left by those who hustle.” – Abraham Lincoln
CrossFit Open WOD 11.2 AMRAP 15 9 DL (155/100) 12 Hand-release Push-ups 15 Box Jumps (24/20) Then, Tabata (8x – 20/10) Hollow Holds “You become successful by helping others become successful.” – Unknown
For total time: 3rds – 2min rest between Run 400m 10 Thrusters (135/95) *Rest 5mins 3rds – 1min rest between 4o Double Unders 2 Rope Climbs 20/15 Calorie Row “If at first you don’t succeed, try, try again. Then quit. There’s no use being a damn fool about it.” – W.C. Fields
*BIG Congrats to everyone who competed at the Florida Weightlifting States Oly Meet this weekend!!! *THIS Saturday – Halloween Costume Contest!! Prize awarded to best/favorite costume!!! *Don’t forget about the GCF 6yr Anniversary WOD & BBQ on Sunday, Nov 5th at Marcinski park!!! 10am WOD, BBQ to follow!!! ***Get ready GCF, we’re using a barbell …
DL 5×3 (by feel – 3sec lower each rep) *Alternate with 10 Banded Good Mornings Then, 3rds for time: 21 Burpees 15 BSQ (135/95) 9 Muscle-ups (18 Pull-ups or Ring Rows) “The absence of alternatives clears the mind marvelously.” – Henry Kissinger
2rds for time: Run 400m 40 Rollouts 20 BJO (24/20) Run 400m 30 Calorie Row 30 V-ups “I know not age, nor weariness nor defeat.” – Rose Kennedy
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