miki

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

Friday, July 19th – 6-8pm – TOMORROW! We’re hosting a Hip Hop class from our very own Greg! He’s an amazing dancer and teacher, and will put together some fun beginner steps for anyone who wants to join in. 6-7pm Hanging out with friends – call it happy hour if you will (snacks & social

For time: Row 2k 3rds 25 BBJO (24/20) 30 Sit-ups “Insanity is hereditary; you get it from your children.” – Sam Levenson

15, 12, 10, 8 Dbl DB Bench Press SA DB Bent Over Row Chaos Push-ups Then, AMRAP 10 3, 6, 9, 12… Pull-ups & HSPUs *200ft Farmer Carry (50/35 DBs, 53/35 KBs) after each set “I have no money, no resources, no hopes. I am the happiest man alive.” – Henry Miller

Save the date! Friday, July 19th – 6-8pm We’re hosting a Hip Hop class from our very own Greg! He’s an amazing dancer and teacher, and will put together some fun beginner steps for anyone who wants to join in. 6-7pm Hanging out with friends – call it happy hour if you will (snacks &

2m Stations – 2x at each station, then rotate (2rds through): 1. 3 Burpees + 200ft Sled Push (heavy) 2. 3 Burpees + 24/18 Calorie Ski 3. 3 Burpees + 30 Wall Balls (20/16) 4. 3 Burpees + 24/18 Calorie Bike 5. 2rds of 3 Burpees + 4 Muscle-ups Then repeat (Total reps 420/372) “Adventure

In 10m – Find a mod to heavy SN single Then, For time: Row Sprint 400m Run 1 Mile 30 SN (@70% of today or 135/95 – pick the lesser #) “He is happiest, be he king or peasant, who finds peace in his home.” – Johann Wolfgang von Goethe

EMOTM 10 3 BSQ Build by feel Then, For time: 30 BJ (30/24) 30 PP (95/65) 30 V-Ups 30 PP 30 BJ “People only see what they are prepared to see.” – Ralph Waldo Emerson

5rds – 2m ON/2m OFF for Max Reps In 2m complete: 10/7 Calorie Bike 10 B.O.B. Max SQCL Thrusters in the remaining time (95/65) “Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.” – Lao Tzu