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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

“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.