Health

Thank you! Thank you! Thank you GCF for making our community so amazing over these last 4yrs! We wouldn’t be here without all of you

*Don’t forget your Halloween costumes on Saturday for the 10am WOD – Best costume wins a lululemon gift card! Oooohhhh!  Axel Deadlift 6×5 (No mix

EMOTM 10 1 SN Pull (3sec pause lowering at AK & BK) + 1 SN  *Technique work! Then, “Isabel” 30 SN for time (135/95) *Strength

*Don’t forget your Halloween costumes Saturday – 10am! Parnter WOD! For time: Bridge Run (together) 2k Row  400m Farmer Carry (M – 70+/W – 45+)

FSQ – Find a heavy single with the following: 5sec pause in bottom/12sec pause at top Then, perform 3×3 @83% with the same pause Then,

For total reps & calories: 3rds – 2min rest between 1min Max HPSN (135/95) 40 Double Unders 400m Sprint *Rest 5mins* 3rds – 2min rest

*TOMORROW, 24th – 10am is our Barbells 4 Boobs event – “Grace”. Everyone is welcome to the 10am WOD! If you’re interested in donating, click

Handstand Skills: HS Holds – 6rds 20On/10Off HS Box Circles – 4 to 6 trips HS Hold/Walk Practice – 5mins Then, “Helen” 3rds for time

Partner WOD! For time: 400m Medball Run (together 20/16) 100 HPCL (115/75) 400m Medball Run 125 Battle Rope Slams 400m Medball Run 8 Alternating 100ft

Join us on Saturday, November 14th for our BIG 4yr Anniversary BBQ! Help us celebrate 4 amazing years, all of your accomplishments and goals, and