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BSQ 5×5 Increase as able Then, 4rds for time: 8 HSQCL Thrusters (115/75) Run 200m “‘Tis not enough to help the feeble up, but support them after.” – William Shakespeare

Thursday – 8 & 9am WODs only – everyone welcome! Team AMRAP 36 Max Calories *Pick one machine for the team *Every 3m – 8 Burpees (everyone performs 8, cannot start the machine again until they’re done). *Break up calories any way “For it is in giving that we receive.” – Francis of Assisi

12 Days of Christmas For time, as the song goes… 100m Run 2 Navy Seal Burpees 3 T2B 4 Pull-ups 5 BJ (24/20) 6 Front Rack Lunge Steps 7 Thrusters 8 HPCL 9 DL 10 Calorie Bike 11 Push-ups 12 OHSQ (95/65 – one bar for all) “Every act of creation is first an act

Don’t forget to check those Holiday Hours! 2rds Through 4m Stations/30sec Rest Station 1 21, 15, 9 Wall Ball (20/16) Alt DB SN (50/35) Station 2 Run 300m 18/13 Calorie Row 15 Rollouts Station 3 Tabata Ski Calories *Score all reps! “Be faithful in small things because it is in them that your strength lies.”

Every 90s – 6rds 4 DL *Heavy by feel, no drops, no mix Then, “Helen” 3rds for time: Run 400m 21 AKB Swings (53/35) 12 Pull-ups “Always do sober what you said you’d do drunk. That will teach you to keep your mouth shut.” – Ernest Hemingway

EMOTM 15 5 Curtis Ps (75/55) Max Calories in the remaining time! Then, Double Tabata (16rds – 20sec ON/10sec OFF) Alt between Rollouts & V-Ups “Home is the nicest word there is.” – Laura Ingalls Wilder

Bench or Floor Press 1×7, 3×5 (DB or BB – increase on each set) *25 Banded Face Pulls after each set Then, 3rds for time: 20 DB Renegade Row Push-ups 60 Double Unders “It is the set of the sails, not the direction of the wind that determines which way we will go.” – Jim

BSQ 4×7 Increase each set as able, mod/heavy Then, For time: 21 Burpees 21 HPSN (75/55) 15 B.O.B. 15 HPSN (95/65) 9 Burpee Pull-ups 9 HPSN (115/75) “People fall forward to success.” – Mary Kay Ash

THANK YOU! A big thanks to everyone who came out Saturday to celebrate at the GCF Holiday Party! There’s nothing like our community and gym family! Week 3 of the Strict Pull-up Challenge – let’s go! It’s never too late – get ’em in! For total time: 3rds – 2m rest between Run 200m 25

SATURDAY!!! GCF Holiday Party 5-8pm Stormhouse Brewery Food, friends and good times – everyone welcome! “Chief Plus” With a partner 5rds – 5m ON/1m OFF 3 PCL (135/95) 6 Push-ups 9 ASQs *Partners alternate full rounds for max rds/reps as score. “The most worth-while thing is to try to put happiness into the lives of