Thank you, thank you, thank you to everyone who came out on Saturday to help us celebrate 12yrs! We love and appreciate our GCF family!

“Brovember” has started!
Just as in past years, we take 2 months & have a Strict Pull-up Challenge and then a Push-up Challenge. Same rules apply – perform the reps in any sets, at the gym or at home. Modified reps are great too – we want you to get better! Want to make them tougher? Try inverted, feet elevated, hand-release, clapping/plyo or even HSPU! All reps count!
So set a goal number to hit in the month of November (think about how many you want to do each day) & write it down. Then… get after it! It’s about getting better & stronger – why not!?

E2M for 5rds:
21 Push-ups
15 Pull-ups
9 DL (225/155)

Then,
Team Ski for Max Calories!

“To have friends who will always take you to higher ground is an incalculable blessing.” – John Bytheway