EMOTM 8 2 PSN (Build to mod/heavy) Then, For time: 10, 8, 6, 4, 2 PSN @65-75% (of heaviest double from above) 2, 4, 6, 8, 10 BJ (30/24+) “The return we reap from generous actions is not always evident.” – Francesco Guicciardini

Thank you to everyone who came out for our 4th of July WOD! What an amazing GCF family we have! AMRAP 3 40 Burpees 20 DB Renegade Rows (same DBs) 40 DB FR Walking Lunges (same DBs) 20 Calorie Bike Rest 1m AMRAP 6 Rest 1m Complete for time *3 Scores total “Courage is knowing

Hero WOD – “Holbrook” Completed as partners: 10rds per person – alternate rounds 5 Thrusters (115/80) 10 Pull-ups 100m Sprint “Liberty is the breath of life to nations.” – George Bernard Shaw

Monday Hours: 7am CrossFit 8am RevFitness 9am CrossFit For time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 PCL (135/95) Wall Ball (20/16) Then, 2rds NFT 40 Rollouts 40 Abmat Sit-ups “Life is composed of lights and shadows, and we would be untruthful, insincere, and saccharine if we tried to pretend there were

For time: 60 Calorie Row 50 DB Front Rack Walking Lunges 40 DB Push Press 30 T2B 200 Double Unders “Love cures people – both the ones who give it and the ones who receive it.” – Karl A. Menninger

4rds NFT 8 Ring Dips 10 Supine Pull-ups Then, EMOTM 15 Min 1 – 12/8 Calorie Bike Min 2 – 12 Alt DB SN (50/35) Min 3 – 12 Ring Push-ups “Doubt is the father of invention.” – Ambrose Bierce