Reminder! Saturday, December 7th – 10:30am Injury Prevention Workshop (right after CrossFit) Dr Z. with Elite Therapy & Wellness will be here to help us

GCF Holiday Party! Saturday, December 14th 5-8pm Stormhouse Brewery Food, fun and gym fam! Everyone welcome! Bench or Floor Press (DB or BB) 1×10, 1×7,

“Whitten” 5rds for time: 22 KB Swings (70/53) 22 Box Jumps (24/20) 400m Run 22 Burpees 22 Wall Balls (20/14) “Good friends, good books and

Reminder: Thursday, closed for Thanksgiving – enjoy a day to rest and relax! Friday – 8am & 9am WODs – everyone welcome Strict Pull-ups 3×10,

Team/Partner AMRAP 26 100 Calorie Bike Buy-in In the remaining time: 25 Calorie Row or Ski 25 Dbl DB DL 25 Dbl DB HPCL 25

It’s Bring A Friend Week! Know someone interested in trying it out? Tell them to come on by! Free all week to new members! YOU