WOD 160916
For time 30 DB Burpsters 300m Run 20 DB Burpsters 200m Run 10 DB Burpsters 100m Run Then, Bear Holds – 5rds 45sec ON/15sec OFF
PPLAdmin
September 15, 2016
Health
New Coach!
Have you met coach Tim?! Welcome our new CrossFit kids coach to GCF! We’re happy to have a hard-working, knowledgeable coach working with our younger
PPLAdmin
September 15, 2016
WOD 160915
Split SQ 4x7R/7L (DB or KB – 3sec lower/3sec raise on each rep – by feel) Then, For time 21, 15, 9 Push Press (95/65)
PPLAdmin
September 14, 2016
WOD 160914
For total time and Calories: 3rds – 90sec rest between 15 DL (275/185) 10 Box Jumps (24/20) *Rest 4mins 3rds – 2m rest between 90sec
PPLAdmin
September 13, 2016
GCF Mini Golf Tournament
Hey GCF! Get your team together for the 1st Annual GCF Mini Golf Tournament! Teams of 4ppl, all GCF members and their family and friends
PPLAdmin
September 12, 2016
WOD 160913
FSQ 4×7 @65% Then, Ladder 10 Wall Ball (20/16) – 2, 4, 6, 8, … Double Unders – 10, 15, 20, 25, … “Success seems
PPLAdmin
September 12, 2016
Peachy Chicken Salad
Peachy Chicken Salad This quick dish is perfect for any time of day. You will be using homemade “mayo” that can be used for a
PPLAdmin
September 12, 2016
WOD 160912
PCL/PJ technique – then find moderate to heavy single Then, EMOTM 15 3 PCL/PJ (155/105) 5 Burpees over the bar “If you want to make
PPLAdmin
September 11, 2016
WOD 160909
1 1/4 FSQ – 4×4 (by feel) Then, 3rds for time 20 2-for-1 Wall Ball (20/16) 200ft Sled Push (4/3) 300m Run “The question isn’t
PPLAdmin
September 8, 2016
WOD 160908
SN Pull 5×3 @100% Then, “PSN Isabel” 30 reps for time (135/95) *EMOTM 5 Burpees “A year from now you may wish you had started
PPLAdmin
September 7, 2016
