CrossFit

For total time: 3rds – 2m rest between Run 400m 10 Platform Burpees 10 DB HCL (heavy by feel) *Rest 5m 4rds – 1m rest between 12 Pull-ups 24 Push-ups “It is good to love many things, for therein lies the true strength, and whosoever loves much performs much, and can accomplish much, and what

LAST DAY to vote for GCF! Please visit our link posted on fb or ig. EMOTM 10 1 PSN + 1 HPSN (build by feel) Then, 3×1 Mile AB Sprints “One’s dignity may be assaulted, vandalized and cruelly mocked, but it can never be taken away unless it is surrendered.” – Micheal J. Fox

We have a couple of GCF hoodies left – grab one before they’re gone! And fingers crossed – 1 more day to VOTE! 3rds for total time: 20 Calorie Row 15 BBJ (24/20) 10 T2B 100m Farmer Carry (53/35+) Rest 1m “Any intelligent fool can make things bigger, more complex, and more violent. It takes

Only 2 MORE DAYS to vote for GCF – Best of Palm Beach 2020! Please vote! BSQ 20rep @50-55%  Then, AMRAP 8 10 Front Rack Lunge Steps (95/65) 30 Double Unders “Coming together is a beginning, staying together is progress, and working together is success.” – Henry Ford

Happy 2020! It’s a new year and that means NEW GOALS! What are you working towards this year…anything specific? Goals are always easier to accomplish when specific, AND when you tell others! Get those goals on the board, let the coaches know and let’s set some plans for action.  Need some ideas? 3 days a

BSQ 2×20@45-55% Then, For time: Wall Ball (20/16) – 50, 25, 10 *2 Rope Climbs after each set *What goals will you set in 2020!?!?

Please HELP US and keep voting once per day until January 10th!  Remember, regular hours the rest of the week.  In teams of 2 – 4rds for time: 20 HSPU 30 C2B 40 BJ (24/20) “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to

New Year’s Eve hours – 5am Rev, 6 & 7am WOD, 8am Rev, 9 & 10am WOD, 12pm WOD (closed Wednesday) Have a safe and happy New Year! For time: 31 RKB Swings (70/53) 31 PP (95/65) 31 Ring Rows Run 400m 31 GSQ (same KB) 31 PCL (same BB) 31 B.O.B. Run 400m 31

Holiday Schedule: Monday – regular classes Tuesday – only 5am, 6, 7, 8, 9, 10 & 12pm Rev & WOD Wednesday – closed – Happy New Year! Thursday, Friday, Saturday – regular classes For total time: 3rds – 2m rest between 5 OHSQ (135/95) 10 T2B Run 300m *Rest 4m 3rds – 2m rest between