Have you tried Innoflex yet? Do you have joints in your body? If you answered yes to the latter, then perhaps this supplement could be for you. Innoflex was designed to help support healthy joint function, movement and flexibility- something that us CrossFitters are always looking for. It contains some of the most widely recognizable […]
FSQ – Find a heavy single with the following: 5sec pause in bottom/12sec pause at top Then, perform 3×3 @83% with the same pause Then, AMRAP 7 7 PCL (75/55) 7 Thrusters (75/55) 7 Pull-ups “Do not pray for tasks equal to your powers. Pray for powers equal to your tasks.” -Phillips Brooks
For total reps & calories: 3rds – 2min rest between 1min Max HPSN (135/95) 40 Double Unders 400m Sprint *Rest 5mins* 3rds – 2min rest between 10 Renegade Rows (w/the push-up!) 2 Rope Climbs 1min Max AB calories *Strength WOD * DB Bench Press 40-50% of your 5RM from last week – 5×10 *Alternate w/5-7
*TOMORROW, 24th – 10am is our Barbells 4 Boobs event – “Grace”. Everyone is welcome to the 10am WOD! If you’re interested in donating, click HERE. Saturday, Nov 14th is our 4yr Anniversary BBQ! 2-5pm, bring the whole family! FSQ – Find a heavy single with the following pause: 5sec in bottom of SQ, 12sec
Handstand Skills: HS Holds – 6rds 20On/10Off HS Box Circles – 4 to 6 trips HS Hold/Walk Practice – 5mins Then, “Helen” 3rds for time Run 400m 21 AKB Swings (53/35) 12 Pull-ups *Strength WOD* Banded Broad Jump – 4×5 Alternate with 15 Weighted Hip Bridges 1-Legged SQ – 5x4R/4L (box or not, controlled lower
What a perfect little soup for the Fall season. Here in Florida, though, we don’t get to truly experience what fall is about. Growing up in New Jersey, this was one of my favorite time of year as Halloween was approaching and the leaves starting turning colors and falling. What child didn’t love jumping into
Partner WOD! For time: 400m Medball Run (together 20/16) 100 HPCL (115/75) 400m Medball Run 125 Battle Rope Slams 400m Medball Run 8 Alternating 100ft Sled Pushes (5/4 plates – 4 pushes per parnter) 400m Medball Run “Wherever there is a human being, there is an opportunity for a kindness.” -Lucius Annaeus Seneca
Join us on Saturday, November 14th for our BIG 4yr Anniversary BBQ! Help us celebrate 4 amazing years, all of your accomplishments and goals, and the incredible community we’ve created! The whole family is welcome! If you were there to celebrate last year, we’re in the same place this year. It worked so well, big
*Congrats to our GCF athletes who competed this weekend: Missy, Johana & Michael – 3rd, 2nd, 1st place finishes! For total time & meters: 3rds – 1min rest between 10 C2B 14 KB PP (53/35 – 7R/7L) 40 Double Unders *Rest 5mins* 3rds – 2min rest between 20 T2B 1min Max Meters on Rower 25
Reverse Lunge Steps (Back rack, from the rack) – 6x4R/4L – weight by feel Then, For time 21, 15, 9 Box Jump (30/24) Wall Ball (20/16 – 11/10ft target) *Strength WOD: OH Walk – 4x100ft (by feel) 100 Banded Face Pulls ATYT – 5×7 (Using Crossover) “Since love grows within you, so beauty grows. For
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