WOD 201223

Remember, Thursday class times are different: 6am REV, 7am CF, 8am REV, 9am CF – no sign up required. Strict Press – 4×6@70-75% of Max Then a max effort set @60% (try to beat last week!) Then, 3rds for total time: 20 Calorie Row Run 200m 2 Rope Climbs 1m Rest “Without music, life would

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WOD 201222

Check those Thursday Holiday Hours! Open to everyone! 6am REV 7am CF 8am REV 9am CF *No sign up required Every 90sec – 6rds 4 11/2 BSQs @60-65% of 3R *Pause 2sec at 1/2 way Then, CrossFit Open 11.4 AMRAP 10 60 Bar-Facing Burpees 30 OHSQ (120/90) 10 Ring Muscle-ups “There is no limit to

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WOD 201221

This week – Monday – Wednesday regular hours Thursday (Christmas Eve) – 6am RevFitness, 7am CrossFit, 8am RevFitness, 9am CrossFit Friday – Closed Saturday – regular hours 6m ON/1m OFF – 3rds 10 DB HPSN (5R/5L 50/35) 30 Double Unders 100ft Sled Push (3/2) 100m Run *Pick up where you leave off and score total

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WOD 201218

  Press – 3×8 @70% Then a max effort set @60% Then, For time: 21, 18, 15, 12, 9, 6, 3 BJ (24/20) Hand-Release Push-up “Happiness is when what you think, what you say, and what you do are in harmony.” – Mahatma Gandhi

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WOD 201217

Have you guys seen just how hard Daniel has been working!? This guy has dropped 30lbs since starting at GCF. We are so proud of him, especially because he works so much… he’s not in the gym 5 or 6 days per week… but he gets after it when he is! Super determined and a

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WOD 201216

Thank you! We have already donated more than 2 boxes…and we have this box at the gym for a little longer. Please help us help the Barky Pines Rescue and show some animals a great Holiday!  Every 3m for 5rds – 4 BSQ @70-75% of 3R (3sec lower/3sec pause in bottom on each rep) Then,

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