For total time 3rds – 1min rest between 25 RKB Swings (heavier than your usual) 15 Hand-Release Push-ups Rest 5mins 3rds – 2min rest between 7 HPSN (135/95) 14 S2O (same bar) Run 300m “God gave you a gift of 86,400 seconds today. Have you used one to say ‘thank you?’” -William Arthur Ward
Alright GCF, time to wish Coach Jason a big KICK ASS for the USAW American Open! Happening this weekend, 4-6th. He’s been working so hard and he’s ready! Jason will be in Reno, where the event is held, competing on Sunday (around 1pm NV time). Here is the link for live feed and any other
USAW American Open Read More »
Team WOD! (Teams of 2 or 3) 125 Calorie Row – Teammates holding KB Rack (53/35) 125 Wall Ball (20/16) – Teammates holding Chin-up 1200ft Sled Push (600ft per person) – Teammates holding Plank 100 Calorie AB – Teammates holding Wall Sit *Strength WOD* Iron Scap – Crossover bands 3 Way Raises – 3×10 each
EMOTM 12 2 PCL (start around 50-60% and increase weight every other round) Then, EMOTM 10 7 Pull-ups 15 Sit-ups Max Double Unders in remaining time “Honesty is the first chapter in the book of wisdom.” -Thomas Jefferson
BSQ – 10@60%, 8@70%, 6@75%, 4@80% Then, 3rds for time 200m Run 25 Burpees 15 Box Jump Over (24/20) *Strength WOD* Shoulder Rotations – 3x10R/10L Cuban Press – 3×6 ATYT (Crossover) – 4×7 TGU – 10mins alternating R/L “There is no greater agony than bearing an untold story inside you.” -Maya Angelou
*Remember, no class Thursday – Friday 7:30am Rev & 9am CrossFit ONLY Deadlift 5×2 (2sec pause BK & 2sec AK, finish DL – no mix) *Alternate with 8R/8L 1-Arm DB Press (by feel) Then, AMRAP 10 1 Rope Climb 200ft Shuttle Run (down/back once) 10 V-Ups 10 Ab Wheel Rollouts “Just because something doesn’t do
Every 90sec – 10rds 1 CL + 2 FSQ + 3 J Then, 4rds for time 10 C2B 20 Push-ups “Never complain and never explain.” -Benjamin Disraeli
Holiday Hours: Monday – Wednesday: Regular Schedule Thursday: Closed Friday: 9am Only Saturday: Regular Schedule BSQ – 6×1 (by feel) Then, AMRAP 12 40 Double Unders 100ft Sled Push (4/3) *Strength WOD* SLDL – 5x6R/6L (2 DBs/KBs by feel) SPSQ – 6x4R/4L (3sec tempo up & down, weight by feel) 1-Legged SQ Practice “Time spent
Thank you to everyone who came out today! We are so incredibly thankful for our amazing and supportive community of people at GCF! Natalia would have loved this! Click HERE for pictures.
*Don’t forget, the gym is closed Saturday. Come out to the beach WOD for Natalia at 9am if you can. Deadlift 5×5 (by feel) Then, 7rds for time 3 G2O (185/125) OR 9 G2O (95/65) 100m Farmer Carry (Uneven – Men 53+/Women 35+) 14 Hand-release Push-ups “Be somebody who makes everybody feel like a somebody.”
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