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Push Press 6×4 @70-75% of 3RM Then, 3rds – 2min ON/2min OFF 10 Thrusters (95/65) 10 Burpees over Bar *Start over each round “The greatest conflicts are not between two people but between one person and himself.” -Garth Brooks

*Ask us about the GCF Row Clinic! Feb 4th! 3rds for time: Run 800m Row 40 Calories 3 Rope Climbs Then, 3-4 sets of 10-15 Rollouts “Being angry and resentful of someone is like letting them live rent-free in your head.” -George Foreman

CF Open WOD 11.5 AMRAP 20 5 PCL (145/100) 10 T2B 15 Wall Ball (20/14) “Remember that happiness is a way of travel – not a destination.” -Roy M. Goodman

*Congrats to Katy, Kristen and Nik at Wodapalooza this weekend! Great work guys!  3rds for time 100m Farmer Carry (53/35+) 60 Double Unders 20 Box Jump Over (24/20) 20 AB Calories Rest 3mins 100 Hollow Rocks for quality, not time “Everybody is a genius. But if you judge a fish by its ability to climb

*Best of luck to Katy & Kristen (and Nicole from CF 561) at Wodapalooza this weekend! If you’re in Miami, or just want to go down, look for them in the Intermediate Team division. Kick some ass ladies!!! And let’s go Nikita (competing with a team from CF Squad), crush it! We’re proud of you

Push Press – 5×5 @80-85% of 3RM Then, For time 2, 4, 6, 8, 10 – HPCL (155/105) Run 200m after each set “Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.” -Henry Ford

Strict Pull-ups – 5×6 (Weighted or banded as needed) Then, EDT – 16rds of 15sec intervals 6 Renegade Rows (R=1, L=2) 4 Barbell Jump Squats (45/35) 4 Box Jumps (24/20) Shuttle Run (Down & back from stomach) 3 Pull-ups “You only live once – but if you work it right, once is enough.” -Joe E.

CF Open WOD 11.1 AMRAP 10 30 Double Unders 15 PSN (75/55) Then, 5rds – 45sec ON/15sec OFF – Weighted Planks (45/25) “Coming together is a beginning, staying together is a progress, and working together is success.” -Henry Ford

*GCF Rowing Clinic – February 4th – see a coach for more details or visit HERE! 10m TGU – alternate sides Then, AMRAP 8 10 Alternating 1-Leg SQ 8 HSPU 6 Burpees “Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius – and a lot of

FSQ 3×5 (by feel) Then, For time 21, 18, 15, 12 Wall Ball (20/16) 12, 15, 18, 21 T2B “The person interested in success has to learn to view failure as a healthy, inevitable part of the process of getting to the top.” -Dr. Joyce Brothers