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200327

Great work on the at home WODs Diane! GCF Family! What other times do you want for those online classes? How can we help? Specialty classes? Let us know! If you’re joining us online tomorrow you’ll need a pvc, broom, rope, band, towel, etc… AND your weights! Not able to join us at 6am, 9am,

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200326

Another day in the books! Online GCF classes, at home WODs, just stay healthy! Let us know if you would like to join a Zoom online class – we have ID codes for each time. Working out at home on your own, take some pictures and videos of those home WODs and share them with

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200325

Day 2 online classes in the books! Thank you everyone!  We are running 6am, 9am, 12pm, 3pm, 5pm…if you guys need other options let us know! Remember, you need the specific ID to enter that class time.  And again, we thank you everyone for your continued support, membership and trust! We cannot wait to reopen!

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THANK YOU!

THANK YOU to everyone who did the WOD in our virtual class! If you are interested in joining our classes on Zoom, let us know! Zoom WODs will not be the same as what is posted. These are a fun surprise! Same schedule tomorrow – 6am, 9am, 12pm, 3pm, 5pm (same ID codes) Tomorrow…grab a

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WOD 200317

FSQ 3×5@75%+ 1 1/4 FSQ 3×3@80% of heaviest set of 5 Then, 5rds for time: 20 Front Rack Lunge Steps (75/55) 30 Double Unders *EB Calories – 10, 8, 6, 4, 2 (10Cals on first round, 8Cals on second round…) “Nothing is impossible, the word itself says ‘I’m possible.’” – Audrey Hepburn

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WOD 200316

**Don’t spread germs. Wash your hands.** We’re currently maintaining regular hours. But remember, we ALL need to help and keep the gym clean! Always clean up after yourself, please. WASH YOUR HANDS. AND most importantly, if you or anyone you’ve come in contact with feels sick, please STAY HOME.  We want you to have a

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WOD 200313

Help keep GCF clean! *Wash your hands before & after working out *Let’s avoid high fives for a bit, verbal cheers & congrats are great *Wipe down equipment after each use, and even before *If you’re not feeling good please stay home *Continue to exercise, eat healthy and make good choices! *Extra floor scrubbing, bathroom

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WOD 200312

EMOTM 10 1 PSN (build by feel) Then, 2k Row for time “Do not go where the path may lead, go instead where there is no path and leave a trail.” – Ralph Waldo Emerson

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WOD 200311

AMRAP 10 1 Rope Climb 10 Push-ups 10 Ball Slams *Rest 2m AMRAP 12 Sprint 400m Rest 1m “As you walk down the fairway of life you must smell the roses, for you only get to play one round.” – Ben Hogan

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WOD 200310

Pull-ups Wk 3  5×6@50-60% of weighted max 5×60% of max UB set 5×10 UB banded strict Then, For time: 600ft Sled Push (3/2) 25 Burpees 30/20 Calorie AB “A good head and a good heart are always a formidable combination.” – Nelson Mandela

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