WOD 200410

Handstand picture contest time! Show us your best, most creative Handstand. All pictures will be posted on social media – vote for your favorite on Instagram. You have until next Friday to submit your photo (4/17). Winner receives a gift certificate from one of our favorite local restaurants & a GCF hat! Let’s go! Strength

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WOD 200409

Don’t forget – Wednesday nights at 6pm – Mobility with coach Jason! Contact us for the ID code.  Strength – FSQ/GSQ 5×6 with 3sec lower, 3sec pause in bottom, 3sec raise on each rep  Then, AMRAP 8 4 CJ’s Booty Makers (Lunge right, lunge left, ASQ=1) 6 V-Ups 8 Alt Leg V-Ups Rest 1m AMRAP

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WOD 200408

Strength – S2O Complex EMOTM 8 Min 1 – 1 Press + 1 PP + 1 PJ Min 2 – 2 Press + 2 PP + 2 PJ Min 3 – 3 Press + 3 PP + 3 PJ Min 4 – 4 Press + 4 PP + 4 PJ Min 5 – start over

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WOD 200407

Ok GCF Family, it’s Quarantingo time! Coach Elmir has created a fun bingo for us to try at home. First person to complete a line of 5 gets a GCF hat (tag us in all challenges & send us your completed line)! But of course just have fun with it and let’s see some of

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WOD 200406

Join games.crossfit.com for a FREE online competition! Open to all and proceeds to benefit our CrossFit families worldwide! Donations available as well. WOD #1 has been released… and we are doing it today! Strength – Push-ups 3×8 with 3sec lower on each rep Then, CF Home Open WOD 1 AMRAP 10 10 ASQ 9 DB

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WOD 200403

Strength – OHSQ (single or double arm) 4×6 with 5sec lower on each rep (if single arm, 3-6 per side) *Weighted if able Then, 5rds – 2m ON/30sec OFF 20 Shoulder Taps (total) 4 Jumping Lunges (total) 20 Plank Toe Touches (total) 4 Jumping Lunges 20 Dips 4 Jumping Lunges *Pick up where you leave

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