3-Position SN work Then, Partner “Randy-ish” 100 PSN for time (75/55) *EMOTM 10 Alternating Burpee Box Jump Overs (24/20) “You simply have to put one foot in front of the other and keep going. Put blinders on and plow right ahead.” -George Lucas
Now that Wayne himself has made the announcement, we’re able to! Congrats to Wayne and Mandy on the birth of their baby girl, Halaiah! Born on Friday (5/1). We hear mom and baby are doing great and we wish you all nothing but love, happiness, and SLEEP! (We couldn’t post the photo due to Wayne’s
“May the 4th be with you!” FSQ 6×2 (w/tempo) @85%+ Then, EMOTM 12 Odd – 10 Thrusters (95/65) Even – 10 C2B “Thinking will not overcome fear but action will.” -W. Clement Stone
BSQ 1×6@70%, 1×6@75%, 1×6@80% Then, AMRAP 14mins 20 OH Lunges Steps (in place) 15 BSQ 10 Burpees Over the Bar (75/55 – same bar) “A friend is what the heart needs all the time.” -Henry Van Dyke
[Paleo] Chicken Pineapple Meatballs What You Shall Need: 1 lb. ground chicken 1/3 cup pineapple, crushed and well drained. I always prefer fresh. Period. 1/4 cup finely minced red onion 1 tsp. sea salt. Pink Himalayan is my ideal party salt 1/2 tsp onion powder 1/2 tsp black pepper 1/4 tsp red pepper flakes
Recipe of the Week! Read More »
Most of you know this lady. She is funny, strong, at the gym all of the time, and even her kids WOD at GCF. She’s probably kicked your butt in a WOD, or came to a competition to cheer you on, or you’ve seen her competing for the CrossFit Open and Masters Qualifier. This past
For time: Run 800m 10 S2O (95/65) 30 Double Unders Run 600m 20 S2O 30 Double Unders Run 400m 30 S2O 30 Double Unders Run 200m 40 S2O 30 Double Unders “What do we live for, if not to make life less difficult for each other?” -George Eliot
YOU want more? YOU got more! Coach Miki and Coach Nick have what you need for those strength gains. See one of us for more details and to get started. Bro!
Time for some GAINS, real ones! Read More »
EMOTM 10mins 2 RDL (4sec lower – light to moderate) Then, Ladder 14mins 2, 4, 6, 8… Wall Ball (20/16) T2B *EMOTM 4 Burpees “I came, I saw, I conquered.” -Julius Caesar
3rds – :45sec ON/:45sec OFF Max Strict Ring Dips (3sec pause at top of each) Max Strict Pull-ups (2sec pause at top of each) Max Push-ups (3sec pause just off floor, each rep) Then, PICK ONE! 1 Mile Run for time 2k Row for time 10 minutes max calories on AD “Strength and growth come
PARTNERS & FRIENDS
PROUDLY BUILT BY
