AMRAP 20 3 Ring Muscle-Ups 6 HSPU 9 Hollow Rocks 12 BJ (24/20) “A promise must never be broken.” – Alexander Hamilton

5rds for time: 20 FR Lunge Steps (135/95) 10 PJ (same bar) *PJ Technique & Practice Reps Before WOD “Wilderness is not a luxury but a necessity of the human spirit.” – Edward Abbey

Only a few more days until the Anniversary Party! Do you have your costumes ready? For time: 21, 15, 9 Deadlifts (225/155) *Run 400m after each set Then, 5x1min Plank Hold 30sec rest between/weighted if able “We loved with a love that was more than love.” – Edgar Allan Poe

It’s our ANNIVERSARY Friday!!! 10yrs!!! The party is Saturday – an email was sent out. If you did not receive it, please check your spam/junk as well, it came from me (Miki). All details in the email. Those of you who volunteered to help clean/prep and set up – it’s looking like Thursday or Friday

*Saturday is WODamania on Singer Island Beach – go cheer on our GCFers and coaches as they compete all day! Remember, 7am RevFitness, 8am Olympic Weightlifting and 9:30-10:30am Open Gym. Kick some butt everyone! DL (wk 7) 3×10 UB reps Build by feel Then, “Grelen” 3rds for time: 10 CL/J (135/95) Run 400m 21 AKB

*Don’t forget the Saturday schedule change!  21m Total – In the first 7m with teams of 2-4ppl, complete as many 100ft Hand Over Hand Reverse Sled Drags as possible – rotating team members (Arms only – moderately heavy weight by feel) Into AMRAP 14m (no teams) – 15 Push-ups 15 Box Jumps (24/20) 200ft Sled