Health

*Congrats to our GCF athletes who competed this weekend: Missy, Johana & Michael – 3rd, 2nd, 1st place finishes! For total time & meters: 3rds

Reverse Lunge Steps (Back rack, from the rack) – 6x4R/4L – weight by feel Then, For time 21, 15, 9 Box Jump (30/24) Wall Ball

For total time & max Double Unders: 3rds – 1min rest between 5 PCL @75% Sprint 200m 5 FSQ (same bar) *Rest 5mins 2rds –

For time: 25 Deadlifts (225/155) 100m Farmer Carry 50 Hollow Rocks 100m Farmer Carry 25 Burpees Over the Bar 100m Farmer Carry  50 Rollouts (Wheel

FSQ – Find a heavy single with the following pause: 7sec in the bottom/15sec at the top Then, complete 3×3 @85% of your heavy single,

A big THANK YOU to everyone who participated in the O.U.R. Throwdown Fundraiser WOD Saturday! You can still show your support by visiting their page

Team WOD (3ppl) For time: Row 3K 75 Deadlifts (225/155) 100 Box Jump Overs (24/20) Row 3K *Split any way, only 1 person working at

Push-up Holds – 15rds 7sec ON/7sec OFF Hollow Holds – 15rds 7sec ON/7sec OFF Then, AMRAP 6 Alternate with a partner, one of the following:

For total time & calories: 4rds – 2min rest betw 200ft Sled Push (4/3 plates) Shuttle Run 6 OHSQ (135/95) *Rest 5mins* 3rds – 2min

*Congrats to Coach Nick, Anthony, JBush and Angie at Crush Games this weekend!!! We are all proud of you guys! *Do you know about Rev