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Partner WOD 10rds for time (5rds per person – alt) 12/8 Calorie Bike 1 Rope Climb Then, 8 Sets of 7 UB T2B 30sec rest between *NFT, not partners – for quality “Do you know what my favorite part of the game is? The opportunity to play.” – Mike Singletary

AMRAP 20 20 Wall Balls (20/16) 15 Calorie Row 10 DL (225/155) “Never say never because limits, like fears, are often just an illusion.” – Michael Jordan

*GCF Happy Hour tonight 4-6pm at Stormhouse Brewery – everyone welcome! (Only 5, 6, 7, 8, 9am & 12pm classes) BSQ 5×3 Heavy by feel Then, CrossFit Open 11.3 Max reps in 5m G2O (165/110) *Must pass through a squat – can be full CL or Thruster, no SN. *Any style S2O *Compare to 5/14/21

EMOTM 10 Min 1 – 45sec Dbl KB Front Rack Hold Min 2 – 50ft HS Walk (sub 4 Wall Walks) Then, AMRAP 8 2, 4, 6, 8… KB Swings (53/35) Push-ups “Winning is not a sometime thing; it’s an all time thing. You don’t win once in a while, you don’t do things right

For time: Run 400m 20 Pull-ups Run 300m 20 Pull-ups Run 200m 20 Pull-ups Run 100m 20 Pull-ups “A champion needs a motivation above and beyond winning.” – Pat Riley

*Don’t forget – Friday only 5, 6, 7, 8, 9am & 12pm – GCF Happy Hour for all members & friends/family! Join us at Stormhouse Brewery from 4-6pm – hang out, celebrate the new year and just relax! See you there! 5rds for time: 14 Calorie Row 7R/7L DB HPCL/J (50/35) Wall Balls – 50,

Happy New Year! It’s that time of year when people set goals… some big, some small. Remember a few things to keep you accountable: Write it down Write down at least 3 steps you will need to take to achieve it Tell a friend or coach Break it down to daily, weekly and monthly goals/steps

For total time: 4rds – 1m rest between 12 Ring Rows 12 DB Walking Lunges 200ft DB Farmer Carry 4rds – 1m rest between 12 T2B 12 DB DL 200ft DB Farmer Carry (One set of DBs for all) “The highest compliment that you can pay me is to say that I work hard every

CrossFit Open 17.5 10rds for time: 9 Thrusters (95/65) 35 Double Unders “Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.” – Dan Gable

Pre-orders are back! Baseball Tees, Unisex Hoodies, Ladies Crop Hoodies – but these will be pre-order only, so get yours now! See a coach to be added to the order, send an email, or comment with your style & size (and how many) on Facebook or Instagram.