Health

It is with heavy heart that we tell our GCF family we have lost one of our own. We learned the sad news about Natalia

FSQ – find a heavy single for the day Then, EMOTM 12 Min 1 – 10 Ring Dips Min 2 – 10 T2B Min 3

Thank you, thank you to everyone who came out to celebrate with us on Saturday! We had a great time, had good food, and were

*Don’t forget about the 4yr Anniversary BBQ THIS Saturday, 2-5pm @Anchorage Park in NPB! Let us know if you’re coming so we can get a

GCF thanks you! Thank a Veteran today! Team WOD (3ppl) For total time: Part 1 Row 3k – no more than 300m per person at

Floor Press – 5×10 (by feel) *Alternate with 10 Supine Pull-ups (feet elevated if able) Then, EMOTM 10 6 Pull-ups 8 Ball Slams “Forget what

*Congrats to everyone who competed around Florida this weekend! Ali B. at the Tough Mudder, Brian T. at the Disney Half, Coach Jason taking GOLD

PJ – 5×2 (By feel) Then, 4rds for time 24 RKB Swings (53/35+) 12 T2B Run 400m “The mountains are calling and I must go.”

FSQ – Heavy single with the following pause: 5sec in bottom, 12sec at top Then, 3×3 @85% with the same pause Then, For time 21,

*Have you heard about the November Challenge?! Max UB Wall Balls! 1 Male and 1 Female winner at the end of the month…winning a nice