Day 1 8yrs ago – 3, 2, 1, GO! Happy Anniversary GCF! Thank you to our amazing community for all you’ve done and what an awesome place we have created! It really is more than a gym. It’s a place to meet people and create new relationships, a place to escape the rest of the world, and a place to help you grow. And it wouldn’t be what it is now without everyone who has been through those doors. THANK YOU! Join us next Friday (November 8th) for our last CrossFit Open WOD and a Friday Night Lights Anniversary Party, 3pm- we’re done. Food, friends and a workout! And don’t forget that SPIRIT WEEK leading up to it… details to come. 

4rds NFT

12 UB Strict Pull-ups (banded if needed)

12 DB or KB Floor Press

Then,

2rds for time:

40 Calorie Row

30 Alt. DB SN

20 Burpees

2min Rest

“Leaders set high standards. Refuse to tolerate mediocrity or poor performance.” – Brian Tracy