New Years Day
Monday: 7am CrossFit 8am RevFitness 10am CrossFit Happy New Year! Be safe!
Monday: 7am CrossFit 8am RevFitness 10am CrossFit Happy New Year! Be safe!
5 sets – 10 Strict Pull-ups (15 Banded) *Alternate with 8 Push Press (mod/heavy by feel) Then, 6rds for time: 3 HPCL (185/135) 5 FSQ (same bar) 200ft Sled Push (4/3) “Less me, more we.” – Unknown
Monday, New Years Day Hours: 7am CrossFit 8am RevFitness 10am CrossFit Start the year off right!
AMRAP 5 10/7 AB Calories 7 Ball Slams *Rest 2m AMRAP 5 10 RKB Swings (70/53) 10 BJ (24/20) *Rest 2m AMRAP 5 Run 100m 7 T2B “Anyone who has never made a mistake has never tried anything new.” – Albert Einstein
Back to the regular schedule through Saturday! EMOTM 12 – 1 SN (increase weight by feel) Then, Team AMRAP 18 (3ppl) *One teammate rows for max meters, switch after… *Other teammates perform 2rds per person, alternating, 7 DB Man Makers (35/20+) *Score max meters “There is no safety. Only varying degrees of risk.” – Lois …
We hope everyone had a fantastic weekend… now it’s back on track! Remember, only 7, 9, 10am & 12pm CrossFit, 8am RevFitness and open gym until 3pm. Every 5mins for 5rds – 10 BSQ (185/135) 20 B.O.B. 50 Double Unders “Do the hard jobs first. The easy jobs will take care of themselves.” – Dale …
TONIGHT (Friday) – No 4:30 or 5:30pm classes – Holiday Party 6pm – ??? at Square Grouper, see you there! “12 Days of Christmas” As the song goes… 1 100m Run 2 Muscle-ups 3 Burpees 4 V-Ups 5 Thrusters (95/65) 6 Pull-ups 7 HPCL (same bar) 8 Push-ups 9 S2O (same bar) 10 T2B 11 …
The GCF Holiday Party is TOMORROW, Friday! 5rds – 45ON/15OFF – Rotate through stations AB Calories BJO (24/20) Row Calories Rollouts Battle Ropes “If you don’t know where you are going, any road will get you there.” – Lewis Carroll
Only 2 more days until the GCF Holiday Party! Square Grouper 6pm – ??? DB PP 5×10 (heavy by feel, no rebounding) *Alternate with 7-12 Strict Pull-ups Then, 4rds for time: 200ft Sled Push (4/3) 100m Farmer Carry (53+/35+ even) 2 Rope Climbs (6 up/downs) “The truth is, everyone is going to hurt you. You …
Friday – GCF Holiday Party! See you there! Every 90sec – 8rds: 1 SN Pull + 1 PSN (ak) + 1 PSN (bk) + 1 PSN (lower each rep 3sec to next position) Then, AMRAP 8 5R/5L DB HPSN (50/35) 10 Ball Slams 25 Double Unders “The greatest discovery of all time is that a …