For total time: 3rds – 1min rest betw 10 T2B 20 RKB Swings (53/35+) 30 Double Unders *Rest 5mins* 3rds – 2min rest betw 21 Calorie Row 15 Thrusters (115/85) 9 C2B “Success is finding satisfaction in giving a little more than you take.” -Christopher Reeve
*Ladies! Order your shirts now…only a couple days left before it’s too late! EMOTM 10 1 SN (3sec lower in PP, AK, Floor) + 1 SN Then, AMRAP 3 Max Burpees over the bar Rest 2mins AMRAP 2 Max Burpees Rest 1min Sprint 800m “Be sure you put your feet in the right place, then
New women’s tanks soon! Pre-order ONLY, let us know if you want one and what size, or you’ll miss out! Post your name and size here, instagram or the facebook comments, or see us in person to be put on the list. Thanks!
We hope all of the GCF Dads had a wonderful weekend! Thank you for teaching your kids about a healthy lifestyle! Find 3RM PJ Then – take 75% for 3×3 Then, 3rds for time 21 Wall Ball (20/16) 15 False Grip Ring Rows 9 Ball Slams “One father is more than a hundred schoolmasters.” -George
*Gymnastic Seminar session #2 THIS Saturday! Come and work on your skills! 3×3 DB PP 3×3 DB PJ *Not alternating Then, AMRAP 7 5, 4, 3, 2, 1 SQCL Thruster (155/115) Muscle-up (sub pull-up & ring dip – same #) “You can find peace amidst the storms that threaten you.” -Joseph B. Wirthlin
Hey GCF ladies (and guys that want to buy a cool shirt for their ladies)! —Here is our new women’s design, by pre-order only! The tank is lightweight material, runs a little big/loose, and has larger arm holes…it’s called a muscle tank! Only comes in S/M/L. Interested? They’re $25. Tell us your name and size
Skills: Candlesticks – 3rds 30/10 Planks – 3rds 30/10 Side Planks – 3rds 30/10 per side Reverse Planks – 3rds 30/10 Then, Partner WOD For time 100 Double Unders (per person, must switch every 20reps) 50 Synchronized Lunge Steps Run 300m 50 Synchronized ASQ Run 300m 100 Hollow Rocks (must switch every 10reps) “Education is
For total time & total meters: 3rds – 1min rest betw 15 Burpee Box Jumps (24/20) Run 200m 10 T2B *Rest 5mins 3rds – 2mins rest betw 11 UB Double KB FSQ (53/35) 90sec Max Meters on Rower “Faith is permitting ourselves to be seized by the things we do not see.” -Martin Luther
Every 90sec – 10rds: 1 Halting SN (2sec BK) + 1 HSN + 1 OHSQ Then, 2rds – 45sec rest between each run Jog 600m Run 400m Sprint 200m “The intellect of the wise is like glass; it admits the light of heaven and reflects it.” -Augustus Hare
*Thank you to everyone who came to session 1 of the Gymnastic Seminar – Session 2 THIS Saturday, sign up at the desk! 5 sets: 5 Strict Press (work to 5RM) Max Strict Pull-ups after each set Then, AMRAP 7 25, 15, 10 Wall Ball (20/16) 2 Rope Climbs after each round “Maybe all one
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