Education
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!
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
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
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
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
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
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
