November 17, 2015

It is with heavy heart that we tell our GCF family we have lost one of our own. We learned the sad news about Natalia this afternoon, and according to the news, it happened last night. We are deeply saddened and send our thoughts and prayers to her family, and her two amazing daughters. Natalia […]

FSQ – find a heavy single for the day Then, EMOTM 12 Min 1 – 10 Ring Dips Min 2 – 10 T2B Min 3 – 15 RKB Swings (heavier than your usual) *Strength WOD* Sled Push – 6-10rds x 100ft (AHAP – rest 30-60sec betw) SLDL – 4x8R/8L (lighter DBs or KBs) Weighted Hip