Health

WOD 160902

FSQ 4×3 (by feel) Then, EMOTM 15m Min 1 – SN complex (1 SN Pull + 2 HSN by feel) Min 2 – 12 Push-ups Min 3 – 10 T2B “Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.” -Mark Twain 

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WOD 160901

Partner WOD! AMRAP 6 Max meters on rower – only 1 partner working at a time Rest 2mins AMRAP 6 Max calories on AB – only 1 partner working at a time Rest 2mins AMRAP 6 Max distance sled push (4/3) – only 1 partner working at a time “Experience is a hard teacher because

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WOD 160829

EMOTM 10 2 CL Pulls + 1 PCL (by feel) Then,  AMRAP 12 40ft HS Walk OR 12 HSPU 10 Burpees 6 Box Jumps (30/24) “Forgive your enemies, but never forget their names.” -John F. Kennedy  

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Have you tried MAT?

If any of you have nagging pains or injuries, we have someone coming in this Tuesday (8/30/16) that may be able to help.  Her name is Chelsea Denien, and she specializes in Muscle Activation Technique (MAT).  MAT is a process that is designed to address and correct muscular imbalances and joint instability in your entire

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GCF Goes Bowling

Hey guys! We’re going bowling THIS Friday! Everyone is welcome, bring the whole family! Jupiter Lanes 7:30pm $14.95 for 3 games & shoes Come hang out and have fun, meet some new people!

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WOD 150702

Ring Support :10 on/ :10 off for 2 minutes :20 on/: 20 off for 2 minutes :30 on/ :30 off for 2 minutes Tabata Battle ropes Double unders Toes to Bar 1 Mile run for time   “Nobody made a greater mistake than he who did nothing because he could do only a little.” – Edmund

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Memorial Day Murph

GCF Memorial Day Murph Challenge In honor of our fallen hero Michael Murphy: Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the

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WOD 150407

EMOTM 8 Odd – 10 HPCL (135/95) Even – Max Burpees over the bar *Score is total burpees Then, 6x400m (90sec rest betw) “Any truth is better than indefinite doubt.” -Arthur Conan Doyle  

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WOD 150406

We hope you had a fantastic holiday weekend – from our family to yours! AMRAP 15 7 FSQ (155/105+) 20 Plyo Push-ups 2 Rope Climbs Then, Tabata L-Sits “Easter is meant to be a symbol of hope, renewal, and new life.” -Janine di Giovanni  

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