GCF Holiday Party! Saturday, December 14th 5-8pm Stormhouse Brewery Food, fun and gym fam! Everyone welcome! Bench or Floor Press (DB or BB) 1×10, 1×7, 2×5, 2×3 Increase as able *Alt each set with 8R/8L Landmine Rows Then, 3rds for time: Farmer Carry Lap around the building (53/35 KBs, 50/35 DBs) 30 DB Renegade Rows […]
“Whitten” 5rds for time: 22 KB Swings (70/53) 22 Box Jumps (24/20) 400m Run 22 Burpees 22 Wall Balls (20/14) “Good friends, good books and a sleepy conscience: this is the ideal life.” – Mark Twain
Reminder: Thursday, closed for Thanksgiving – enjoy a day to rest and relax! Friday – 8am & 9am WODs – everyone welcome Strict Pull-ups 3×10, 6×5 or accumulate 30 reps – banded or modified if needed) Then, EMOTM 24 Min 1 – 30-50 Double Unders Min 2 – 12 Alt DB SN (50/35) Min 3
Team/Partner AMRAP 26 100 Calorie Bike Buy-in In the remaining time: 25 Calorie Row or Ski 25 Dbl DB DL 25 Dbl DB HPCL 25 Dbl DB S2O *Every 2m – 7 Synchro ASQs *Split cals/reps any way, one person working at a time, except ASQs “Progress is man’s ability to complicate simplicity.” – Thor
It’s Bring A Friend Week! Know someone interested in trying it out? Tell them to come on by! Free all week to new members! YOU (current GCF members) get $50 cash if they sign up AND they get 40% off their 1st month! Upcoming events in December Dec. 7th 10:30am Injury Prevention Workshop with Dr.
Mark Your Calendars! Saturday, Nov. 23rd – Improved Motions Physical Therapy 7am-10am “Bagels & Barbells” *Complimentary recovery services & snacks – grab a snack and get treatment from the pros! Monday, Nov. 25th – Saturday, Nov. 30th – Bring A Friend Week! Friends/family can try & those who sign up get a discount on their
Bring A Friend Week starts NEXT MONDAY! Do you know someone interested in trying classes? Bring them in! The entire week is open for them to try – Monday, Nov. 25th through Saturday, Nov. 30th (closed Thursday, Nov 28th). AND… they will receive 40% off their first month at Gardens CrossFit. PLUS… you receive $50
Bench Press or Floor Press – 1×10, 2×7, 2×5 Build by feel *10R/10L DB Bent Over Rows after each set Then, AMRAP 15 Bar Muscle-up (Strict Pull-up) – 1, 2, 3, 4… Push-up – 10, 20, 30, 40… KB Swings (53/35) – 10, 20, 30, 40… “If you could kick the person in the pants
Mark Your Calendars! Saturday, Nov. 23rd – Improved Motions Physical Therapy 7am-10am “Bagels & Barbells” *Complimentary recovery services & snacks – grab a snack and get treatment from the pros! Monday, Nov. 25th – Saturday, Nov. 30th – Bring A Friend Week! Friends/family can try & those who sign up get a discount on their
Bring A Friend Week starts NEXT MONDAY! Do you know someone interested in trying classes? Bring them in! The entire week is open for them to try – Monday, Nov. 25th through Saturday, Nov. 30th (closed Thursday, Nov 28th). AND… they will receive 40% off their first month at Gardens CrossFit. PLUS… you receive $50
NAVIGATION
PARTNERS & FRIENDS
PROUDLY BUILT BY
