March 12, 2018

FSQ 3×7 (5sec lower, no pause, no bounce – by feel) Then, EMOTM 15 Min 1 – 10 DBL KB FSQ (53/35) Min 2 – 15/10 Calorie Row Min 3 – 7 Burpee Pull-ups “Man never made any material as resilient as the human spirit.” – Bern Williams

Join us Friday, March 23rd for Friday Night Lights at GCF! Let’s celebrate the last WOD of The CrossFit Open – 185!!! From 4pm and on we’ll have heats for 18.5, Fia’s food, costume contest and prizes! SUPERHERO THEME!  Everyone is welcome! See you there!