Health

Team WOD! (Teams of 2 or 3) 125 Calorie Row – Teammates holding KB Rack (53/35) 125 Wall Ball (20/16) – Teammates holding Chin-up  1200ft

EMOTM 12 2 PCL (start around 50-60% and increase weight every other round) Then, EMOTM 10 7 Pull-ups 15 Sit-ups Max Double Unders in remaining

BSQ – 10@60%, 8@70%, 6@75%, 4@80% Then, 3rds for time 200m Run 25 Burpees 15 Box Jump Over (24/20) *Strength WOD* Shoulder Rotations – 3x10R/10L

*Remember, no class Thursday – Friday 7:30am Rev & 9am CrossFit ONLY Deadlift 5×2 (2sec pause BK & 2sec AK, finish DL – no mix)

Every 90sec – 10rds 1 CL + 2 FSQ + 3 J Then, 4rds for time 10 C2B 20 Push-ups “Never complain and never explain.”

Holiday Hours: Monday – Wednesday: Regular Schedule Thursday: Closed Friday: 9am Only Saturday: Regular Schedule BSQ – 6×1 (by feel) Then, AMRAP 12 40 Double

Thank you to everyone who came out today! We are so incredibly thankful for our amazing and supportive community of people at GCF! Natalia would

*Don’t forget, the gym is closed Saturday. Come out to the beach WOD for Natalia at 9am if you can. Deadlift 5×5 (by feel) Then,

*Reminder, the gym will be closed this Saturday. Please join us at 9am for our beach WOD fundraiser to support Natalia’s daughters, and celebrate her

We will miss you Natalia.  For total time: 3rds – 2min rest between 6 HPSN (135/95 or 65%) 12 Burpees Over the Bar *5min Rest*