WOD 181101
4rds for time: 200ft Sled Push (4/3) 20 Ball Slams 100m Farmer Carry (53/35) Then, Tabata Sit-ups! “The purpose of life is a life of purpose.” – Robert Byrne
4rds for time: 200ft Sled Push (4/3) 20 Ball Slams 100m Farmer Carry (53/35) Then, Tabata Sit-ups! “The purpose of life is a life of purpose.” – Robert Byrne
HAPPY HALLOWEEN! AMRAP 31 3 OHSQ (135/95) 6 Pull-ups 9 B.O.B. 12 AB Calories “When black cats prowl and pumpkins gleam, may luck be your on Halloween.” – Unknown
It’s been 7yrs already! And thanks to all of you, we’re still going strong with the best community around! Let’s get together, celebrate and hang out! How about some yummy food, friends and volleyball?! When – Sunday, Nov. 11th – 12pm-3pm Where – Anchorage Park Gazebo, NPB – 603 Anchorage Dr. What – We’ll provide …
DON’T FORGET YOUR HALLOWEEN COSTUMES ON WEDNESDAY! Pictures will be posted throughout the day on GCF Instagram…most likes by the next morning wins! EMOTM 14 Min 1 – 8 DB Step-ups & 8 DB Renegade Rows (DBs by feel, 20″ box) Min 2 – 45sec Plank Hold Then, 2x750m Row Sprint (*Next week we retest …
HAPPY 7TH ANNIVERSARY GCF!!! What an incredible 7yrs it has been! So many amazing people through the doors. So many relationships created. So many goals crushed. So many obstacles overcome. So many opportunities. And SO many GCF babies! Whether you come here for the workouts, or to see your friends, or even just to get …
*Don’t forget about our Barbells 4 Boobs event Saturday, 10am – “Grace” in honor of Lauren! Everyone is welcome! *And good luck this weekend to Sienna, Dylan, Stephen, Carmen, Judy, Kristen, Vanessa & Ben at the Florida State Championships weightlifting meet! Kick some butt everyone! If you can, check them out in Vero Beach! DL …
Don’t forget – Saturday, 10am WOD – Barbells 4 Boobs “Grace” in support of GCF member Lauren! Everyone welcome, wear your PINK! 3rds for time: 20 Push-ups 40 Double Unders 10 HPCL (135/95) 4o Double Unders Then, Tabata x2! Alternate Rollouts & V-Ups “Life is like riding a bicycle. To keep your balance, you must …
AMRAP 10 15/10 Cal AB 200ft Sled Pull (2/1) Rest 2m AMRAP 10 10 Burpees 5R/5L DB HPSN (50/35) “If not now, when will you be living your life?” – Jack Borland
For total time: Row 1k 3rds 15 Push Press (115/75) 15 Pull-ups “You become successful by helping others become successful.” – Unknown
Thank you all for coming out to our Friday Night Fundraiser to support coach Jason! We wish him the best of luck and can’t wait to hear all about it! Remember, THIS Saturday is our Barbell 4 Boobs Breast Cancer Awareness WOD for Lauren – “Grace” – 10am & everyone is invited! Wear you pink …