WOD 200316

**Don’t spread germs. Wash your hands.** We’re currently maintaining regular hours. But remember, we ALL need to help and keep the gym clean! Always clean up after yourself, please. WASH YOUR HANDS. AND most importantly, if you or anyone you’ve come in contact with feels sick, please STAY HOME.  We want you to have a

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WOD 200313

Help keep GCF clean! *Wash your hands before & after working out *Let’s avoid high fives for a bit, verbal cheers & congrats are great *Wipe down equipment after each use, and even before *If you’re not feeling good please stay home *Continue to exercise, eat healthy and make good choices! *Extra floor scrubbing, bathroom

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WOD 200312

EMOTM 10 1 PSN (build by feel) Then, 2k Row for time “Do not go where the path may lead, go instead where there is no path and leave a trail.” – Ralph Waldo Emerson

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WOD 200311

AMRAP 10 1 Rope Climb 10 Push-ups 10 Ball Slams *Rest 2m AMRAP 12 Sprint 400m Rest 1m “As you walk down the fairway of life you must smell the roses, for you only get to play one round.” – Ben Hogan

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WOD 200310

Pull-ups Wk 3  5×6@50-60% of weighted max 5×60% of max UB set 5×10 UB banded strict Then, For time: 600ft Sled Push (3/2) 25 Burpees 30/20 Calorie AB “A good head and a good heart are always a formidable combination.” – Nelson Mandela

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WOD 200309

For total time: 40 DL (165/115) Rest 1m 20 PCL (same bar) Rest 1m 10 HPCL (same bar) Rest 3m 3rds – 2m rest between 25 Wall Ball (20/16) 50 Double Unders Sprint 300m “Give light and people will find the way.” – Ella Baker

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