*Congrats to everyone who competed around Florida this weekend! Ali B. at the Tough Mudder, Brian T. at the Disney Half, Coach Jason taking GOLD at States, Justin/Jason M/Christine B/Lori taking 3rd at Deer Games in the masters division, and JBush, Nicole, Kourtney, Nik, Shane, Lee, and Jason R kicking butt at Deer Games. Very […]
PJ – 5×2 (By feel) Then, 4rds for time 24 RKB Swings (53/35+) 12 T2B Run 400m “The mountains are calling and I must go.” -John Muir
FSQ – Heavy single with the following pause: 5sec in bottom, 12sec at top Then, 3×3 @85% with the same pause Then, For time 21, 15, 9, 6 Box Jump Over (24/20) Push-up Strength WOD 1-Arm DB Strict Press – 4x8R/8L (by feel) 1-Arm DB Row – 4x8R/8L (by feel) 50 Banded Face Pulls 50
*Have you heard about the November Challenge?! Max UB Wall Balls! 1 Male and 1 Female winner at the end of the month…winning a nice little prize from us! Ask a coach for more details and let’s see what you’re capable of! For total time: 40 DL (165/115) Rest 1min 20 PCL (same bar) Rest
“Death By …” Rest 3 minutes after your last round Row 4x500m (Rest 2mins between each) *Men goal to maintain 1:35-1:45 pace. Women goal to maintain 1:47-1:57 pace. Strength WOD Incline DB Bench Press – 6×5 (by feel) Ring Dip – 3×10 UB (use a band if you cannot do strict ring dips UB) Supine
Thank you! Thank you! Thank you GCF for making our community so amazing over these last 4yrs! We wouldn’t be here without all of you and appreciate all you do! We strive to create a place for everyone to come get away, get in shape, make friends and relationships, and learn. We want all of
*Don’t forget your Halloween costumes on Saturday for the 10am WOD – Best costume wins a lululemon gift card! Oooohhhh! Axel Deadlift 6×5 (No mix grip, weight by feel) *Alternate with 10 Supine Pull-ups (feet elevated if able) Then, EDT (16rds 15sec intervals) 4 Goblet SQ (53/35) 3 HSPU (abmat) 4 T2B “Life is either
EMOTM 10 1 SN Pull (3sec pause lowering at AK & BK) + 1 SN *Technique work! Then, “Isabel” 30 SN for time (135/95) *Strength WOD* Double Broad Jumps – 4×5 Alternate w/8 Depth Jumps Split SQ – 4x8R/8L (back foot elevated, with 2 KBs or DBs) “Nothing can bring a real sense of security
The mother of all antioxidants. This one’s gotta be one of my all time favorites. We’ve been selling it since opening day at GCF! What is CoQ10? It’s a naturally occurring antioxidant synthesized by the body and is utilized to generate energy within each cell of your body. It is found in every single cell
*Don’t forget your Halloween costumes Saturday – 10am! Parnter WOD! For time: Bridge Run (together) 2k Row 400m Farmer Carry (M – 70+/W – 45+) 100 Burpees *Only 1 person working at a time, except the run. “You can observe a lot by watching.” -Yogi Berra
PARTNERS & FRIENDS
PROUDLY BUILT BY
