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THANK YOU! A big thanks to everyone who came out Saturday to celebrate at the GCF Holiday Party! There’s nothing like our community and gym family! Week 3 of the Strict Pull-up Challenge – let’s go! It’s never too late – get ’em in! For total time: 3rds – 2m rest between Run 200m 25 […]

SATURDAY!!! GCF Holiday Party 5-8pm Stormhouse Brewery Food, friends and good times – everyone welcome! “Chief Plus” With a partner 5rds – 5m ON/1m OFF 3 PCL (135/95) 6 Push-ups 9 ASQs *Partners alternate full rounds for max rds/reps as score. “The most worth-while thing is to try to put happiness into the lives of

3rds for time with a partner: 50 Pull-ups or 20 Muscle-ups 100 Medball Sit-ups (to each other – 20/14) 2 Sled Pushes Per Person (Alternate – 2/1 plates) *Building Lap Run immediately after last sled push “Love has no age, no limit; and no death.” – John Galsworthy

Team AMRAP 24 (2 or 3ppl) 10 DL (155/105) 20 Calorie Bike 1 Rope Climb Per Person 20 DL 40 Cal Bike 1 RC PP 30 DL 60 Cal Bike 1 RC PP 40 DL 80 Cal Bike 1 RC PP …keep going – one person working at a time. “I want to live my

BSQ 3×10 Increase each set Then, Max Thrusters in 12 Minutes w/a Partner (95/65) *EMOTM – 5 Burpees together – partner 1 finishes the minute with thrusters, then switch partners on the next minute. Score total reps. “Wisdom outweighs any wealth.” – Sophocles

*WEEK 2 – And never too late to start, just pick a lower number if need be. STRICT PULL-UP CHALLENGE! It’s that time! Let’s get stronger! First – pick a quantity that will push you but is realistic for your schedule. Second – it doesn’t matter if you are RX or you scale, or both!

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

EMOTM 9 Min 1 – 9 PSN (95/65+) Min 2 – 15 T2B Min 3 – 21 Wall Balls (20/16) Rest 3m 3rds for time: 9 PSN (same bar) 15 T2B 21 Wall Balls “When one teaches, two learn.” – Robert Half

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

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