Great work on the at home WODs Diane!

GCF Family! What other times do you want for those online classes? How can we help? Specialty classes? Let us know!

If you’re joining us online tomorrow you’ll need a pvc, broom, rope, band, towel, etc… AND your weights! Not able to join us at 6am, 9am, 12pm, 3pm, or 5pm?

Try this one:

Split SQ 4x12R/12L (weighted or elevated)

Then,

5rds – 3m ON/1m OFF

Run 100m

30sec Weighted Wall Sit

Run 100m

20 Weighted Dead Bugs

Run 100m

10 Deadlifts

“Nothing will work unless you do.” – Maya Angelou