WOD 191113
For time: 30, 20, 10 BSQ (155/105) Calorie Row B.O.B. Then, 4rds NFT 20 Alt Leg V-ups 10 Hanging Straight Leg Raises “A clever person solves a problem. A wise person avoids it.” – Albert Einstein
For time: 30, 20, 10 BSQ (155/105) Calorie Row B.O.B. Then, 4rds NFT 20 Alt Leg V-ups 10 Hanging Straight Leg Raises “A clever person solves a problem. A wise person avoids it.” – Albert Einstein
Thank you so much to everyone who came out on Friday night for our Anniversary party and CrossFit Open WOD! In the midst of fun and pizza…I forgot to pass out the raffle tickets for prizes! So come on in and get one. Raffle drawing on Wednesday so hold on to your ticket! AMRAP 20 …
GCF salutes our Veterans! Thank you! EMOTM 10 1 HPCL + 1 HCL + 1 J (build by feel) Then, For time: 15, 12, 9, 6, 3 SQCL Thruster (95/65) T2B “As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them.” – …
It’s the LAST CrossFit Open WOD! 20.5 has been announced and we’re tackling it tomorrow! If you are not able to make it for our Friday Night Lights (lots of food and fun with friends) after 3pm, come in during our morning classes (6, 7, 9, 10, 12) or Sunday – doors open at 8:45am, …
Partner AMRAP 18 “Leap Frog Style” 10/7 Calorie AB 7 HPCL (135/95) 10 BJO (24/20) 100m Farmer Carry (53/35+) Run 200m “Try not to become a man of success but a man of value.” – Albert Einstein
*Friday Night Lights for CrossFit Open 20.5 and 8yr Anniversary Party THIS FRIDAY! Details on workout times/heat times once the WOD is announced Thursday night at 8pm. Come on in anytime after 3pm and before 6pm and get in the workout, have some food and hang out with friends! Everyone is welcome and everyone can …
Congrats to our 2019 Halloween Costume Contest Winner! For total time: 3rds – 2m rest between 20 UB Wall Ball (20/16) 10 UB Strict Pull-ups Run 300m *Rest 4m 3rds – 1m rest between 20 DB Walking Lunges 20 Burpees “Leaders never use the word failure. They look upon setbacks as learning experiences.” – Brian …
It’s November Challenge time! For the next 4 weeks we’re focusing on Strict Pull-ups. Pick from one of the following, break them up any way each day. Take days off or go straight through. It’s up to you on how many you perform each day. Use bands if necessary. And make them as perfect as …