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Every 5mins for 5rds: 30 Double Unders 12 PSN (135/95) 12 Box Jump (24/20) 12 Wall Ball (20/16) “Life can only be understood backwards; but it must be lived forwards.” -Soren Kierkegaard

Skill – T2B! Beginner – 3-4sets x 5reps practicing knee tucks/kipping Intermediate – 3-4sets x max reps practicing kipping K2E/T2B Advanced – 3-4sets x 5reps Strict T2B Then, AMRAP 15 200ft Sled Push (3/2 – Fast!) 1 Rope Climb 10 Rollouts 100m Sprint “To be a champ you have to believe in yourself when no

FSQ 4×2 @95% Then, 5rds for time 10 HSPU 10 DB Renegade Rows (R/L = 1) “Few people get to do what they want to do in life. Be one of them.” -Andy Broer

For total time and rounds/reps: 3rds –  20 Burpees over the bar 15 Thrusters (95/65) 5 Muscle-ups *Rest 4mins AMRAP 7 10 DL (245/155) 10 C2B “In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive.” -Lee Iacocca

  HAPPY ANNIVERSARY REVFITNESS! 1 Year of sweat down, many more to come! Tabata! – 8rds 20sec ON/10sec OFF each movement AB Calories Push-ups Sprint (from floor) Tuck 2 Extension Battle Rope  “It’s never too late to be who you might have been.” -George Eliot

*4 Days until our GCF Ladies Night – bring your friends! FSQ 4×3@85% Then, AMRAP 10 “Partial Painstorm 19” 5 DL (75/55) 5 HPCL 5 FSQ 5 PP 5 BSQ *The original WOD is a 40min AMRAP 🙂 “The secret of success in life is for a man to be ready for his opportunity when

*THIS Friday is our GCF Ladies Night Out – Do Good, Feel Good Event! 7pm-8:30pm, all are welcome! Join us at GCF on Friday, Oct 7th for a vendor show featuring local health, wellness and beauty companies. The show is open house style and will be open 7-8:30pm. For more information about the show and

BSQ 5×5 (by feel) Then, Partner WOD 3rds for time 20 PSN (115/75) 100 Double Unders “Life has no limitations, except the ones you make.” -Les Brown

For time: 25 Pull-ups 50 DL (185/135) 50 Burpees 50 T2B 50 KB CL/J (25R/25L – 53/35) 25 C2B “Good judgement comes from experience, and experience comes from bad judgement.” -Barry LePatner