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Everyone give a big GCF welcome to Tom! Some of you have had the chance to WOD with him, and others have already worked with him as he was assisting us in classes. We’re excited to announce Tom is joining our GCF team! We know Tom will be a great fit in the GCF family …

WOD 230417 Read More »

Benchmark Friday! “Helen” 3rds for time: Run 400m 21 AKB Swings (53/35) 12 Pull-ups Then, 8rds – 20sec ON/20sec OFF Alternating Push-ups & Triceps Push-ups “Nothing we do, however virtuous, can be accomplished alone; therefore we are saved by love.” – Reinhold Niebuhr

EMOTM 8 1 SN Build by feel Then, 4rds for total time: 12/8 Calorie Bike 15 OHSQ (95/65) 1m Rest “If you can’t feed a hundred people, then feed just one.” – Mother Teresa

EMOTM 18 Min 1 – 3 Cone Suicide Min 2 – 16/12 Calorie Row Min 3 – 12 Burpees Then, 5rds – 30sec ON/30sec OFF T2B “Every charitable act is a stepping stone toward heaven.” – Henry Ward Beecher

FSQ 3×3 Increase each set, heavy by feel Then, For time: 21, 15, 9 Thruster (95/65) 7, 5, 3 Ring Muscle-up “Cherish all your happy moments; they make a fine cushion for old age.” – Booth Tarkington

AMRAP 15 Partners! Alternating PCL (225/145) – 2, 4, 6, 8, 10… *50 Double Unders after each set *Must alternate PCL, break up Double Unders any way “The present time has one advantage over every other – it is our own.” – Charles Caleb Colton

Benchmark Friday! “Kelly” 5rds for time: Run 400m 30 BJ (24/20) 30 Wall Ball (20/14) *Compare to 5/6/22 “Tact is the ability to describe others as they see themselves.” – Abraham Lincoln

Partner WOD AMRAP 12 Relay Style 15/10 Calorie Row 10 Sledgehammer Hits *Rest 2m AMRAP 12 Relay Style 10/7 Calorie Bike 100ft SB Bear Hug Carry “Wise men speak because they have something to say; Fools because they have to say something.” – Unknown

FSQ 3×5 Increase each set, mod/heavy by feel Then, For time: 21, 15, 9 T2B HCL (95/65) B.O.B. “In heaven, all the interesting people are missing.” – Friedrich Nietzsche

EMOTM 10 2 PSN Build by feel Then, AMRAP 7 10 Alt DB SN (50/35) 30 Double Unders *Compare to 2/28/22 – except flip-flopped “The only sure weapon against bad ideas is better ideas.” – Alfred Whitney Griswold