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Thank you thank you to our awesome GCF family for a great Saturday! Great food, awesome company and a kick-ass WOD! You guys make this such an amazing community, thank you! Every 2m – alternate – for 6rds each: Run 300m & 12 BBJO (24/20) + 24 SA DB Walking Lunges (50/35) “There is a […]

Hey GCF! Saturday we will be hosting our CrossFit Open WOD 23.1 & GCF BBQ! Everyone is welcome to hang out and workout! We will run RevFitness from 7-8am, Olympic Weightlifting from 8-9am and then start our first heat of 23.1 at 9am. Heats will run at 9am, 9:20am, 9:40am & 10am. And more if

Partner AMRAP 20 3x100m Run Relays (3 per person) 50 Calorie Bike 3x100m Run Relays 50 Calorie Row *Relay style runs, break up calories any way, one person working at a time. Treasure your relationships, not your possessions.” – Anthony J. D’Angelo  

Every 90sec – 6rds 1 HSN + 2 OHSQ Build by feel Then, EMOTM 1 DB HPSN R/L (50/35) 100ft Farmer Carry (53/35) *Increase HPSN by 1 each round until you can no longer complete the work in the minute. “If you’re going to do something tonight that you’ll be sorry for tomorrow morning, sleep

  AMRAPs! 5m Max Burpees 4m Max PCL (135/95) 3m Max Double Unders 2m Max S2O (same bar) 1m Max Push-ups *One score for max reps “The only way to discover the limits of the possible is to go beyond them into the impossible.” – Arthur C. Clarke

For time: 100 FSQs (135/95) *200m Run every time you drop the bar “There is no instinct like that of the heart.” – Lord Byron

THIS Saturday! February 18th Join us for The CrossFit Open WOD 23.1 – everyone welcome! And stay for some good food and friends! We will have 7am RevFitness and 8-9am Olympic Weightlifting before. And anyone can join in the CrossFit WOD. The CrossFit Open WOD will run from 9-10am (give or take depending on the

For time: 150 Wall Balls (20/16) 100 Burpees onto plate (45) *Complete in any order, any set/rep scheme or straight through *Note your strategy in scoring comments “Wisdom is oftentimes nearer when we stoop than when we soar.” – William Wordsworth

Partner AMRAP 24 50 Pull-ups 25 PSN (95/65) 600ft Sled Push (3/2) *Break up reps any way, one person working at a time “You may delay, but time will not.” – Benjamin Franklin

Push Press 5×3 Mod/heavy by feel – no rebound Then, Tabata – 8rds 20sec ON/10sec OFF Calorie Bike Push-ups Box Jumps (24/20) *Score total reps/cals “The roots of all goodness lie in the soil of appreciation for goodness.” – Dalai Lama