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Every 3m – 5rds: 15 Thrusters Max UB Set of Pull-ups – go to failure (Strict, band, kipping, C2B…) Rest in the remaining time Then, Tabata – 8rds 20s ON/10s OFF V-Ups

AMRAP 21 9 PSN 15 B.O.B. 21 Box Jumps

AMRAP 21 10 Calories any machine 15 T2B 20 Wall Ball 25 Push-ups

Saturday Beach WOD! 6:30am & 7:30am – 2 options or stay for both! Everyone invited! Maybe Pancakes or Deadpool 3 after??? Wednesday Run Clubs- 5:30am at Jupiter High School 6pm downtown WPB, Celis Dixie location WODs will be posted again! And while we know that some of you don’t have access or are participating in

Fight Gone Bad! 3rds for total reps: 1m Max Wall Ball (20/14) 1m Max SDLHP (75/55) 1m Max BJ (20) 1m Max PP (75/55) 1m Max Calorie Row 1m Rest “There is nothing permanent except change.” – Heraclitus

Teams – 400 Calorie Bike for time! *Every time you switch, each person must perform a 100ft Sled Push (3/2) – one person at a time, before you can bike again. *No more than 15/10 Calories at a time (less is ok). “Progress is impossible without change, and those who cannot change their minds cannot

For time: 21, 15, 9, 15, 21 Pull-up Push-up Thruster (95/65) Then, 50-100 Rollouts NFT “The more sand that has escaped from the hourglass of our life, the clearer we should see through it.” – Jean Paul

EMOTM 8 1 PCL Build by feel Then, Every 90s – 8rds: 10/7 Calories (you pick the machine) 2 Heavy PCLs (you pick the weight) “Less is only more where more is no good.” – Frank Lloyd Wright

Hey GCF Family! Is your email updated in ZenPlanner? Please double check. If you purchase drinks regularly, or sign in for classes…then you’re good! If not, then you should see if it is current. We will be sending email announcements on our last day, our future location, and all other details through email. Plus, you

***Hip Hop Night Tonight 6-8pm*** BSQ 5×5 Mod/heavy by feel Then, 3rds for time: 15 Strict Press (95/65) 20 Front Rack Alt Lunges (same bar) “Success consists of going from failure to failure without loss of enthusiasm.” – Winston Churchill