WOD 211105

FSQ 3×5 Build heavy by feel Then, AMRAP 12 5 FSQ (185/125) 10 C2B 20 Double Unders “The only courage that matters is the kind that gets you from one moment to the next.” – Mignon McLaughlin

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211104

For time: 50 Calorie Row 25 S2O (95/65) 100 Burpees 25 BJO (24/20) 50 Calorie Bike “It takes an endless amount of history to make even a little tradition.” – Henry James

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WOD 211103

Strict Pull-ups 2rds 5 Regular Grip 5 Reverse Grip 5 Wide Grip 5 Mt. Climber R 5 Mt. Climber L (UB reps, weighted if able, or 3 sets) Then, For time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 HSPU T2B “It’s not what you pay a man, but what he costs you

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WOD 211102

Every 90s – 8rds: 3 Position PCL Build by feel Then, AMRAP 12 20 H2H Swings (53/35) 200ft SA Farmer Carry 10 KB SDLHP 200ft SA Farmer Carry *Same KB throughout “You don’t take a photograph, you make it.” – Ansel Adams

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WOD 211101

New Month – New Challenges! See SugarWOD for all details – get on board and get stronger! Remember, all skill work, extra strength and engine work all posted in “announcements” on SugarWOD each day as well. Always ask a coach if you have any questions or need modifications – open to all GCFers! “Nancy” 5rds

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WOD 211029

The party is TOMORROW! We can’t wait to see everyone there – remember, all details are in the email, so if you did not receive it, please let us know ASAP! And THANK YOU for all you do…our GCF Family is the best!      Cheers to 10yrs!!! (This is our first time on the

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