*See everyone on Friday – Holiday Party! Ask a coach for details. Every 90sec for 10rds: 2 Push Press (4sec lower) Then, AMRAP 8 Run 200m Max UB Pull-ups/C2B *Strength WOD* Inline DB Bench Press – 4×10 (by feel) *Alternate with 1-Arm Ring Row – 10R/10L Banded Face Pulls – 100 NFT “The greatest way […]
*Don’t forget – THIS Friday is our Holiday Party – 6pm-? at Jumby Bay in Abacoa – everyone is invited! BSQ – 10@60%, 8@65%, 6@70%, 6@75%, 6@80% Then, 3rds for time You pick! 18 OHSQ (75/55) OR 6 OHSQ (155/105) 3 Rope Climbs after each set “If everyone is thinking alike, then somebody isn’t thinking.”
“Malcolm” 2rds for time 50 Sit-ups 40 Deadlifts (135/95) 30 BSQ (same bar) 20 Burpees over the bar 10 S2O (same bar) *Strength WOD* 3 Way Raises – 3×10 each Cuban Press – 3×8 ATYT (Crossover) – 5×6 Banded Pull-downs – 100 NFT Banded Pull-aparts – 100 NFT (palms up) “None so deaf as those
*Don’t forget about the GCF Holiday Party! Friday, Dec 18th 6pm-??? Team WOD! 2rds for time 100 Ring Rows 100 Ball Slams 100 T2B *Farmer carry across gym and back every time you break to switch partners (53/35) *Only 1 person working at a time “I believe in living today. Not in yesterday, nor in
Stuffed peppers are generally rather easy to make; there are so many ways to go about doing them. Here I used lamb; so if you are a fan of Greek food then perhaps you might enjoy these! You can use red or green peppers or a combo of both. The banana pepper adds a little
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*Congrats to Kevin on the birth of his daughter last Monday & Alaina on the birth of her daughter this past weekend! Welcome to the world future CrossFitters! Every 90sec for 10rds 2 HPCL + 2 PJ Then, 5x400m Run (1min rest betw) *Strength WOD* OHSQ – 4×2 by feel (5sec lower/5sec pause in bottom)
*Ladies, TOMORROW (Tuesday evening) is the LAST day to order a GCF hoodie! Get your orders in now! For total time and meters: 3rds – 2min rest between 20 Push-ups 20 Box Jumps (24/20) 20 1-Legged SQ (10R/10L) *Rest 5mins* 3rds – 2min rest between 1min Max Meter Row (Goal M-300m+/W-270m+) 40 Double Unders 6
*Congrats Coach Jason on your awesome performance and dedication at the USAW American Open! We’re so proud of you! BSQ – 10@60%, 8@65%, 8@70%, 8@75% Then, EDT (16 – 15sec intervals) 5 Heavy RKB Swings OR 5 Dbl KB Swings 4 Wall Ball (20/16, 11/10ft) Shuttle Run (down & back) *Strength WOD* DB Bench Press
*Ladies, don’t forget – it’s HOODIE time! Order yours now! 1 DL every 30sec – 10mins @75% (no mix grip) Then, AMRAP 8 Relay style – 200ft Sled PULL (3/2 plates) immediately into a 200m Sprint *Switch teammates after each 200m Sprint *Strength WOD* OHSQ – 6×2 (3sec tempo lower/3sec pause in bottom – by
GCF ladies! The hoodies are back! And this time you get to pick a color. Let us know what color and size (light gray, dark gray, blue, purple, and/or pink – and the picture is how it will be printed). Hoodies will be $49+tax (cash, check or charge). We will be collecting the money before
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