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Next Week 11/20-11/25: Monday/Tuesday/Wednesday – regular schedule Thursday – Thanksgiving – Closed Friday – one WOD – 8am – open to everyone! Saturday – regular schedule With a partner for time: (From WODamania on 12/9/23) “Fran” 21, 15, 9 Thrusters (95/65) Pull-ups “Diane” 21, 15, 9 Deadlifts (225/155) HSPU “Karen” 150 Wall Balls (20/14) *Split […]

4rds for total time: 20/15 Calorie Bike 3x50ft SB Bear Hug Carry 15 BJO (24/20) 1m Rest “Life literally abounds in comedy in you just look around you.” – Mel Brooks

“Thin Lizzy” (From CrossFit Delaware Valley) EMOTM 30 3 PCL 3 FSQ 3 S2O (135/95) *Score is the number of full rounds you finish – total of 30. “As long as the world is turning and spinning, we’re gonna be dizzy and we’re gonna make mistakes.” – Mel Brooks

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