Reminder!
Saturday, December 7th – 10:30am Injury Prevention Workshop (right after CrossFit)
Dr Z. with Elite Therapy & Wellness will be here to help us evaluate & prevent future injuries. Learn proper biomechanics for prevention, dynamic warm-ups to improve your ability to exercise without pain, and corrective exercises to reduce movement dysfunction.

Saturday, Dec. 14th – 5-8pm
GCF Holiday Party
Stormhouse Brewery
Everyone welcome – enjoy some good times & good food with friends!

FSQ Friday
2×5 3s lower each rep @60-70%
3×3 5s lower each rep @70%+

Then,
AMRAP 7
5 HPCL (155/105)
10 Push-ups
*Rest 2m
AMRAP 7
3 HCL (same bar)
6 HSPU

“You cannot do a kindness too soon, for you never know how soon it will be too late.” – Ralph Waldo Emerson