For time: 100 RKB Swings (53/35+) 80 Abmat Sit-ups 60 DB Step-ups (heavy by feel) 40 Calorie AB 20 Strict Pull-ups  “Without music, life would be a mistake.” – Friedrich Nietzsche

For time: 30, 20, 10 BSQ (155/105) Calorie Row B.O.B. Then, 4rds NFT 20 Alt Leg V-ups 10 Hanging Straight Leg Raises  “A clever person solves a problem. A wise person avoids it.” [...]

Thank you so much to everyone who came out on Friday night for our Anniversary party and CrossFit Open WOD! In the midst of fun and pizza…I forgot to pass out the raffle tickets for prizes! [...]

GCF salutes our Veterans! Thank you! EMOTM 10 1 HPCL + 1 HCL + 1 J (build by feel) Then, For time: 15, 12, 9, 6, 3  SQCL Thruster (95/65) T2B “As we express our gratitude, we must never [...]

It’s the LAST CrossFit Open WOD! 20.5 has been announced and we’re tackling it tomorrow! If you are not able to make it for our Friday Night Lights (lots of food and fun with friends) [...]