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200327

Great work on the at home WODs Diane! GCF Family! What other times do you want for those online classes? How can we help? Specialty classes? Let us know! If you’re joining us online tomorrow you’ll need a pvc, broom, rope, band, towel, etc… AND your weights! Not able to join us at 6am, 9am,

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200326

Another day in the books! Online GCF classes, at home WODs, just stay healthy! Let us know if you would like to join a Zoom online class – we have ID codes for each time. Working out at home on your own, take some pictures and videos of those home WODs and share them with

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200325

Day 2 online classes in the books! Thank you everyone!  We are running 6am, 9am, 12pm, 3pm, 5pm…if you guys need other options let us know! Remember, you need the specific ID to enter that class time.  And again, we thank you everyone for your continued support, membership and trust! We cannot wait to reopen!

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THANK YOU!

THANK YOU to everyone who did the WOD in our virtual class! If you are interested in joining our classes on Zoom, let us know! Zoom WODs will not be the same as what is posted. These are a fun surprise! Same schedule tomorrow – 6am, 9am, 12pm, 3pm, 5pm (same ID codes) Tomorrow…grab a

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WOD 200317

FSQ 3×5@75%+ 1 1/4 FSQ 3×3@80% of heaviest set of 5 Then, 5rds for time: 20 Front Rack Lunge Steps (75/55) 30 Double Unders *EB Calories – 10, 8, 6, 4, 2 (10Cals on first round, 8Cals on second round…) “Nothing is impossible, the word itself says ‘I’m possible.’” – Audrey Hepburn

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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 150714

Every 90sec – 10rds 1 PCL + 1 PJ *Goal to work up in weight on each set, if good technique. Then, 4rds – 3mins ON/1min OFF 5 C2B 5 PCL (135/95) 5 FSQ (same bar) *Start over each round. “Yesterday’s the past, tomorrow’s the future, but today is a gift. That’s why it’s called

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