miki

THANK YOU to our amazing GCF family for a great Memorial Day Murph turnout! What an awesome morning! BIG thanks to those who donated to help Niko get to Nationals! BIG thanks to our ridiculously talented cooking crew! BIG thanks to YOU – without you guys, we wouldn’t have such an incredible GCF fam! AMRAP […]

Memorial Day 7am RevFitness 8am CrossFit Everyone is welcome! Stay for friends and good food! Memorial Day Murph For time: Run 1 Mile 100 Pull-ups 200 Push-ups 300 ASQs Run 1 Mile *Perform with a weight vest if able *Partition as needed “Freedom is never more than one generation away from extinction. We did not

For total time: 3rds – 20 Sit-ups 20 Burpee BJO (24/20) 20 Wall Ball (20/16) Rest 2m Then, (You pick one) 1 Mile Run 2k Row 100 Calorie Bike “There is no influence like the influence of habit.” – Gilbert Parker

6rds for total time – alternating: 10/7 Calorie Bike 7 HPCL (135/95) 1 Rope Climb 1m Rest AND 14/10 Calorie Row 7 HPCL (same bar) 1 Rope Climb 1m Rest “When in doubt tell the truth.” – Albert Einstein

Big congrats to all of our Youth Lifters this past Saturday! We are always so proud of their hard work! And BIG congrats to this kid! Niko has qualified for Nationals in Colorado Springs, June 24th – July 2nd. As most of you know, he puts in the work EVERY day, at the gym and

Every 4m for 6rds: Run 400m 5 Pull-ups 10 Push-ups 15 ASQs (Total of 31 reps per rd) “Challenging the meaning of life is the truest expression of the state of being human.” – Viktor E. Frankl

  FSQ 5×2 Build mod/heavy by feel Then, AMRAP 7 30 Double Unders 3 PCL (205/135) “Rough diamonds may sometimes be mistaken for worthless pebbles.” – Thomas Browne  

EMOTM 8 1 CL + 2 PJ (power or full CL) Build by feel Then, 7rds for time: 7R/7L DB HPCL (50/35) 7R/7L DB PP (same DB) 7 C2B “Remember upon the conduct of each depends the fate of all.” – Alexander the Great

3rds for time: 100m Farmer Carry (53/35+) 60 Double Unders 40 DB or KB Walking Lunges 20 Hollow Rocks “Trouble shared is trouble halved.” – Lee Iacocca

BSQ 5×2 Build mod/heavy by feel Then, Partner EMOTM 12 5 Burpees together *Partner 1 performs max Thrusters in remaining minute. *Partner 2 performs max Thrusters on minute 2 after the burpees, then again partner 1 – alternating for 12rds/6rds per partner *Score is max Thrusters (95/65) “Silence is the sleep that nourishes wisdom.” –