3rds – :45sec ON/:45sec OFF Max Strict Ring Dips (3sec pause at top of each) Max Strict Pull-ups (2sec pause at top of each) Max Push-ups (3sec pause just off floor, each rep) Then, PICK ONE! 1 Mile Run for time 2k Row for time 10 minutes max calories on AD “Strength and growth come […]
IMPORTANT GCF! A building near us had a water main break and their building is flooding. Our building will have water turned off, and according to the city they are hoping to get the issue fixed by 9am. Sorry for any inconvenience. NO showers tomorrow. NO flushing. Do your business at home, haha, and bring
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