I dunno ’bout you, but shrimps are up there as one of my all time favorites! They contain the highest amount of naturally occurring creatine than any other food on this planet as far as I know. This is a rather easy recipe to throw together and takes even less time to cook. What You […]
Grilled Shrimp Scampi Read More »
*Reminder, the gym will be closed this Saturday. Please join us at 9am for our beach WOD fundraiser to support Natalia’s daughters, and celebrate her memory. Everyone is welcome to workout. Memorial services will be at Loggerhead Beach Park from 10am-12pm. Visit HERE to support. AMRAP 6 2 Muscle-ups Shuttle Run Rest 2mins AMRAP 5
We will miss you Natalia. For total time: 3rds – 2min rest between 6 HPSN (135/95 or 65%) 12 Burpees Over the Bar *5min Rest* 5rds – 1min rest between 10 OHSQ (Same bar) 10/7 Calorie AB 10 UB Wall Ball (20/16) “Poverty was the greatest motivating factor in my life.” -Jimmy Dean
It is with heavy heart that we tell our GCF family we have lost one of our own. We learned the sad news about Natalia this afternoon, and according to the news, it happened last night. We are deeply saddened and send our thoughts and prayers to her family, and her two amazing daughters. Natalia
FSQ – find a heavy single for the day Then, EMOTM 12 Min 1 – 10 Ring Dips Min 2 – 10 T2B Min 3 – 15 RKB Swings (heavier than your usual) *Strength WOD* Sled Push – 6-10rds x 100ft (AHAP – rest 30-60sec betw) SLDL – 4x8R/8L (lighter DBs or KBs) Weighted Hip
Thank you, thank you to everyone who came out to celebrate with us on Saturday! We had a great time, had good food, and were happy to spend the afternoon with all of you! We can’t thank you enough for your support! 4rds for time: Row 400m Run 400m 20 Ball Slams 40 Double Unders
*Don’t forget about the 4yr Anniversary BBQ THIS Saturday, 2-5pm @Anchorage Park in NPB! Let us know if you’re coming so we can get a better head count! Thank you and see everyone there! BSQ – 5×3 (by feel) Then, For time 50, 40, 30 – Double Unders 3, 2, 1 – Rope Climbs “If
GCF thanks you! Thank a Veteran today! Team WOD (3ppl) For total time: Part 1 Row 3k – no more than 300m per person at a time *Teammate must perform 15 RKB Swings (53/35+) immediately after each row, no matter the distance Part 2 1800ft Sled Push – alternate 100ft per person at a time
It’s a perfect time of year to make this dish right here! Hearty vegetables accompany the chicken here. For the Chicken: 1 3-to-3 1⁄2-pound whole chicken, giblets remove 6 tablespoons butter, softened 2 teaspoon smoked paprika 1 teaspoon garlic powder 1 teaspoon oregano 1⁄2 teaspoon salt 1⁄2 teaspoon black pepper 1 onion, halved For the vegetables:
Smoked Paprika Chicken Read More »
Floor Press – 5×10 (by feel) *Alternate with 10 Supine Pull-ups (feet elevated if able) Then, EMOTM 10 6 Pull-ups 8 Ball Slams “Forget what hurt you but never forget what it taught you.” -?
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