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For total reps! 3rds – 2m ON/1m OFF 12 FR Lunges (115/75) Max T2B in remaining time *3m Rest* 3rds – 2m ON/1m OFF 12 Thrusters (115/75) Max BBJO (24/20) in remaining time “Every day may not be good… but there’s something good in every day.” – Alice Morse Earle

Team AMRAP 22 8 Rope Climbs 16 SB OTS 200m Run Together *Split reps any way, one person working at a time – run together “Positive anything is better than negative nothing.” – Elbert Hubbard

Front Squat 4×5 (build or stay, by feel) Then, For time: 100 HPCL/J (75/55) *Every time you stop/rest – perform 10/7 Calories on the Bike “The soul becomes dyed with the color of its thoughts.” – Marcus Aurelius

GCF Ladies! THIS Saturday, June 14th @11am Join us for a Women’s Health Talk with Gina Rogean, APRN-BC, ABAAHP – a trusted, local expert in functional medicine. Open to all GCF Ladies and friends – topics include: Hormonal balance (peri/post/menopause) Longevity tips Peptide therapy…and more Free event – ladies only…bring a friend, bring your questions,

Every 4m – 5rds: 5 DL (225/155) 25 Double Unders 10 Alt DB SN (50/35) 200m Run *Score is slowest round “The backbone of surprise is fusing speed with secrecy.” – Carl von Clausewitz

For total time: 10, 8, 6, 4, 2 PCL (135/95) Wall Ball (20/16) *Rest 3m 30, 20, 10 HPCL (95/65) FSQ (same bar) “Not everybody trusts paintings but people believe photographs.” – Ansel Adams

For time: 60 Calorie Ski 50 DB Front Rack Walking Lunges 40 DB PP 30 Strict Pull-ups 200 Double Unders “Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher

AMRAP 12 NFT – Quality 10 Supine Pull-ups 10 DB Floor Press 4 Band or Kneeling Ring Muscle-up Transitions Then, EMOTM 15 Min 1 – 12/8 Calorie Bike Min 2 – 12 Alt DB SN (50/35+) Min 3 – 2-4 Ring Muscle-ups “Unless we remember we cannot understand.” – E. M. Forster

THIS Saturday! GCF Men’s Range Day Includes all ammo & equipment, and CCW Cert. See coach Elmir for details and to sign up! Back Squat 3×10 By feel, stay or build AMRAP 10 20 ASQs 10 T2B 5 BJO (24/20) “Life in abundance comes only through great love.” – Elbert Hubbard

Saturday, June 14th @11am GCF Ladies Health Talk Join us for a powerful Women’s Health Talk with Gina Rogean, APRN-BC, ABAAHP – a trusted, local expert in functional medicine. Topics include: Hormonal balance (perimenopause/menopause), Longevity tips, Peptide therapy, and more! Free to all GCF ladies! Bring a friend, bring your questions & let’s prioritize our