This Friday! GCF Ladies Night and Vendor Show 7-8:30pm, see you there! AMRAP 8 200ft Sled Push (4/3) 200m Run 15 RKB Swings (53/35) *Rest 3mins AMRAP 8 1 Rope Climb 5 HPSN (95/65) 7 Burpees over the bar “A #2 pencil and a dream can take you anywhere.” -Joyce Meyer
Thank you to everyone who came out for our Friday Night Lights!!! What an awesome night and great food! Congrats to all of the athletes on 17.4! DON’T FORGET – this Friday is our GCF Ladies Night and Vendor Show! Know someone who wants to have a table, local small business, GCF friend or family? …
***Friday Night Lights for The CF Open 17.4 will start just after 5pm. We will run in heats of no more than 9 people. We will start heats at 5:15pm, and every 15-20mins after that. Tacos from Taco Chula, samples from Best Bar Ever, Amino Freeze Pops, Ascent Protein Powder and Fia’s Fresh Meals will …
*Jorge Huerta Photography* *The CrossFit Open WOD 17.4 will be released at games.crossfit.com – 8pm Thursday night! Then come by Friday, 5pm and later at GCF for Friday Night Lights! We will post details after the Open WOD is released. All regularly scheduled classes will run, except 4:30/5:30pm – which will be the Open WOD. …
**Jorge Huerta Photography** *Friday, 5pm – CF Open WOD 17.4 – run in heats…we will only hold the regularly scheduled 3:30pm class. Come check out the vendors and get some grub! FSQ – 9@55%, 6@65%, 3@75%, 9@60%, 6@70%, 3@80% Then, In 5mins, complete 750m Row as fast as possible and MAX PJ (155/105) in remaining …
*Jorge Huerta Photography* *Friday Night Lights for The CrossFit Open – this Friday, starting at 5pm! Come and WOD and check it out – Fia’s Paleo, Amino Freeze Pops, Best Bar Ever and Jeff Evans will be here. You do not have to be signed up for the Open to do the WOD. For total …
BIG Thank you to Jorge Huerta for getting some amazing pictures yesterday during 17.3! Much appreciated, we love ya buddy! Click HERE for the photos. Please make sure to credit Jorge Huerta Photography. Strict Press – 3×7@55-65% Then, AMRAP 7 5 PCL @70-80% 10 Ring Push-ups “Man never made any material as resilient as the …
The CrossFit Open 17.3 – We will also hold this on Sunday at 9am. Please be sure to schedule with a coach if you cannot make either of these days. All drop-ins MUST call ahead. Thank you! Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95/65) …
The CrossFit Open WOD 17.3 will be released Thursday at 8pm! Check back here and our social media for details on when we will hold it! Intervals! 2rds – 30sec ON/30sec OFF, then 2rds – 60sec ON/30sec OFF Rope Climbs Ball Slams AB Calories Then, 10rds – 30sec ON/30sec OFF – Weighted Planks (45/25) “Give …
FSQ – 5×2 @75-85% (2sec lower/2sec pause) Then, For time 200ft Sled Push (3/2) OHSQ (115/75) – 15, 10, 5, 10, 15 *Note: Sled Push is before each set of OHSQ “Don’t let the fear of striking out hold you back.” -Babe Ruth
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