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For time: 50 Burpees Sprint 200m Rest 1m Sprint 400m Rest 2m Sprint 800m Rest 2m Sprint 400m Rest 1m Sprint 200m 50 Burpees “Everything starts with writing.” – Mel Brooks

BSQ 5×3 Build by feel Then, AMRAP 8 15 AKB Swings (53/35) 10 T2B “If you’re quiet, you’re not living. You’ve got to be noisy and colorful and lively.” – Mel Brooks 

3rds for time w/a partner: 200 Double Unders 100 Wall Ball (20/16) 50 T2B *Break up reps any way, one person working at a time. “Inside every cynical person, there is a disappointed idealist.” – George Carlin

For time: 1 200ft Farmer Carry (53/35, 50/35) 2 SA Devil Press (50/35) 2 200ft Farmer Carries 4 SA Devil Press 3 Farmer Carries 6 SA DP 4 Farmer Carries 8 SA DP 5 Farmer Carries 10 SA DP “I cannot express how important it is to believe that taking one tiny – and possibly

EMOTM 30 Min 1 – 150m Run Min 2 – 12/8 Calorie Row Min 3 – 12/8 Calorie Bike Min 4 – 12/8 Calorie Ski Min 5 – 12/8 Calorie Bike Min 6 – 12/8 Calorie Row (Total reps possible – M 305/W 205) “You’re only given a little spark of madness and if you

Thank you, thank you, thank you to everyone who came out on Saturday to help us celebrate 12yrs! We love and appreciate our GCF family! “Brovember” has started! Just as in past years, we take 2 months & have a Strict Pull-up Challenge and then a Push-up Challenge. Same rules apply – perform the reps

AMRAP 15 Run 200m 6 BJ (30/24) 3 FSQ (205/145) *Rest 2m Every 30sec – 10rds: 5 Thrusters (95/65) *Compare to 1/11/23 & 1/19/22 “When the world is so complicated, the simple gift of friendship is within all of our hands.” – Maria Shriver

With a continuous clock: 0-8m – Find Mod/Heavy 3R DL 8-10m – Rest 10-15m – AMRAP: 3 DL (@50% of above) & 9 BF Burpees 15-17m – Rest 17-22m – LADDER: Thrusters (@50% of previous AMRAP) & Front Rack Lunges – 2, 4, 6, 8, 10… 22-24m – Rest 24-27m – Max OHSQ (same weight

AMRAP 15 NFT 8 Dbl DB Bench Press 8 Supine Pull-ups (palms up, 2sec hold at the top) 4 Landmine press (each – RA, LA, center both arms) 8 Dbl DB Bent Over Rows (2sec hold at the top) Then, For time: 100 BJ (24/20) 100 Push-ups *Break up reps any way, any sets “When

Partner AMRAP 24 60 Calorie Bike 12 SB OTS 2 Sled Pushes Per Person (200ft, 3/2) 40 Calorie Bike 6 SB OTS 1 Sled Push Per Person *Break up reps/cals any way – one person working at a time. “It’s always funny until someone gets hurt. Then it’s just hilarious.” – Bill Hicks