FRIDAY
***Reminder – NO 5:30pm WOD this Friday, GCF Holiday Party at 6:30pm*** ***Remember to check the calendar at the gym and ask a coach about upcoming holiday hours as well…know before you go***
***Reminder – NO 5:30pm WOD this Friday, GCF Holiday Party at 6:30pm*** ***Remember to check the calendar at the gym and ask a coach about upcoming holiday hours as well…know before you go***
Team WOD (3ppl) Row 5k for time *No more than 300m at a time per person *Must perform one of the following to switch partners: 3 Muscle-ups OR 6 Ring Rows & 6 Dips “People rarely succeed unless they have fun in what they are doing.” -Dale Carnegie
*Holiday Party Friday at 6:30pm-??? – NO 5:30pm WOD For total time 3rds – 2min rest between 7 HPCL (155/105) 10 High Balls (20/16) Run 200m *Rest 5mins 3rds – 2min rest between 10 OHSQ (115/75) Run 200m 50 Double Unders “The surest way not to fail is to determine to succeed.” -Richard Brinsley Sheridan
FRIDAY – Holiday Party – NO 5:30pm WOD – Come hang out and celebrate the holidays with us! EMOTM 10 4 Strict Press (by feel) Then, 10x30sec AB sprints for max calories – score all 10rds “Expect the best. Prepare for the worst. Capitalize on what comes.” -Zig Ziglar
*Congrats to coach Jason on 4th place at the American Open! *Don’t forget, THIS Friday is our GCF Holiday Party – 6:30pm – Jumby Bay – Everyone is welcome! BSQ – 1×8, 1×6, 1×4 (Heavy by feel) Then, For time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Box Jump (24/20) 1, …
*See you at the beach – 9am – Juno Beach, Marcinski Rd. No 8:30 or 10am classes, only 7:15am REV and the beach wod at 9am. Every 30sec for 10min: 1 DL @70-80% Then, For time 21, 15, 9 T2B Goblet Squat (70/53) “I think it’s important to have a good hard failure early in …
*Beach WOD Saturday at 9am! Only RevFitness at 7:15am at the gym. Everyone is invited to the beach! Partner AMRAP 18 100m Farmer Carry (53/35+) 20 S2O (95/65) 20 Calorie Row *Partner 1 does FC, then partner 2, then partner 1 does 20 S2O, then partner 2, then partner 1 does 20 Calorie row, then …
EMOTM 7 2 Strict Pullups + 3 Kipping Pullups + 4 C2B Pullups – UB (Modify 7 Banded Strict Pullups + 7 Vups) Then, For time 50, 40, 30 Walking Lunge Steps 25, 20, 15 Box Jump Overs (24/20) “Progress always involves risk; you can’t steal second base and keep your foot on first.” -Frederick …
BEACH WOD Saturday at 9am! Marcinski Rd – Juno Beach – There will still be a RevFitness class at 7:15am at the gym. 5rds for max reps: 1min Max Burpees 1min Rest 1min Max CL/J (135/95 any style) 1min Rest 1min Max Abmat Sit-ups 1min Rest “Every man dies, but not every man really lives.” …
*Don’t forget to order you new GCF gear! Pre-order only and time is running out! BSQ – 4@65-70%, 7@same %, 10@same, 4@same, 7@same, 10@same Then, For time 21, 15, 9 Thruster (95/65) Run 200m after each set “In prosperity our friends know us; in adversity we know our friends.” -John Churton Collins