It’s almost that time GCF! The CrossFit Open begins Thursday, February 25th. If you’ve ever wondered what the games athletes go through to make it to California, or what it would be like to compete, or you just want to see how you perform against thousands of people around the world…this is what you sign […]
*Congrats to everyone who competed this weekend! SO many GCF athletes kicking butt all over the state of FL! We’re proud of you! 1 1/4 FSQ (by feel) – 6×2 Then, Open 11.3 AMRAP 5 CL/J (165/110) *Must pass through full squat – any style S2O “Your present circumstances don’t determine where you can go;
15min PSN Technique – work single reps Then, 3rds for time Run 800m 5 PSN (135/95) 10 OHSQ (same bar) “Believe you can and you’re halfway there.” -Theodore Roosevelt
*New pics! – Click HERE EMOTM 20 6 Burpees 6 Box Jumps (24/20) 6 T2B Then, Tabata Hollow Rocks! “Find a place inside where there’s joy, and the joy will burn out the pain.” -Joseph Campbell
For total time 3rds – 90sec rest between Run 300m 12 HSPU 2 Rope Climbs *Rest 4mins 3rds – 2min rest between 9 DL (155/105) 6 HPCL 3 PJ Row Sprint 300m/250m “The power of imagination makes us infinite.” -John Muir
Hey GCF! Have you met our newest addition to the team?! Chad has joined the GCF crew, and he’s ready to help you be your best! Make sure to introduce yourself, tell him about any modifications you need, and give him some goals to help you achieve. Remember, we’re all here to help you guys,
Congrats to these 2 awesome ladies at Wodamania this past weekend! 4rds 10R/10L – 1-Arm DB Strict Press 10 Supine Pull-ups Then, Open 15.3 AMRAP 14 7 Muscle-ups 50 Wall Ball (20/14) 100 Double Unders “Judge each day not by the harvest you reap but by the seeds you plant.” -Robert Louis Stevenson
FSQ – 5×3 @70-80% (3sec lower, 2sec pause in bottom) Then, 3rds for time 15 Thrusters (95/65) 15 C2B “I am beginning to learn that it is the sweet, simple things of life which are the real ones after all.” -Laura Ingalls Wilder
Spaghetti Squash Boats! What You Shall Need: 1 medium spaghetti squash or 2 small spaghetti squash 1 and 1/2 lbs. Italian chicken sausage, with casings remove 1 sweet onion, finely dice 4 cloves garlic, finely minced 1 bunch kale, we always use organic Extra virgin olive oil; will also need some at end to drizzle
Recipe of the Week Read More »
*Congrats to Jen & Patrick on the birth of their first child! Welcome to the world…and GCF… Patrick!!! *Good Luck tomorrow (Saturday) at Wodamania – Coach Nick, Mike Madison, Mel, Gina & Thalia! They will be competing locally at CrossFit Wild…stop by and cheer them on! Kick some butt and have fun!!! Partner WOD! For
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