Lifestyle

Congrats to all of the GCF athletes that competed at the Ripped Games Sunday! Thank you to everyone who came out to watch and cheer

Ok GCF… Let’s stay fit in December!  Here’s a new challenge:  Weigh in on December 1st Weigh in on January 1st Don’t gain unwanted holiday

The Ripped Games are Sunday – Davie, FL Rodeo Grounds – Good luck and kick some butt Siiri, Gina, Katy, Kristen, Chad G, Sean, Victor,

“Malcolm” 2rds for time: 50 Sit-ups 40 Deadlifts (135/95) 30 BSQ (same bar) 20 B.O.B.  10 S2O (same bar) “Live as if you were to

5rds – 1min stations/15sec rest between to rotate AB Calories Box Jumps (24/20) DB HPCL (50/35) Rope Climbs “A day without laughter is a day

Every 90sec – 10rds 1 SN Pull + 1 PSN + 1 HPSN (increase weight by feel) Then, AMRAP 17 20 T2B 20 Hand-Release Push-ups 

For total time: 3rds – 2m rest between Run 300 25 Wall Ball (20/16) 5 Muscle-ups (15 Ring Rows) *Rest 4m 4rds – 1m rest

“Whitten” Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division,

We are so thankful for all of you! Give thanks to someone today. Have a wonderful Thanksgiving and enjoy the rest day… tomorrow brings the

Hey GCF! We had a last minute change to our holiday schedule….There WILL be OPEN GYM on Thursday, Thanksgiving, from 7-11am. Coaches Chad and Elmir