Sport

*See you at the beach – 9am – Juno Beach, Marcinski Rd. No 8:30 or 10am classes, only 7:15am REV and the beach wod at

*Beach WOD Saturday at 9am! Only RevFitness at 7:15am at the gym. Everyone is invited to the beach! Partner AMRAP 18 100m Farmer Carry (53/35+)

EMOTM 7 2 Strict Pullups + 3 Kipping Pullups + 4 C2B Pullups – UB (Modify 7 Banded Strict Pullups + 7 Vups) Then, For

BEACH WOD Saturday at 9am! Marcinski Rd – Juno Beach – There will still be a RevFitness class at 7:15am at the gym.  5rds for

*Don’t forget to order you new GCF gear! Pre-order only and time is running out! BSQ – 4@65-70%, 7@same %, 10@same, 4@same, 7@same, 10@same  Then,

*Pre-order you “cold weather” GCF gear NOW…don’t miss out! EMOTM 9 Min 1 – 3: 6 FSQ @155/105 (from the floor) Min 4-6: 4 FSQ

AMRAP 5 6 HPSN (75/55) 12 Push-ups Rest 2mins AMRAP 6 5 HPSN (95/65) 7 T2B Rest 2mins AMRAP 7 4 HPSN (115/85) 8 HSPU

EMOTM 30 Min 1 – 14 Calorie Row Min 2 – 12 Burpees to 6″ reach Min 3 – 10 Box Jumps (30/24) “To live

*See previous post for new GCF gear, pre-order only! CL/J Technique Then, 4rds for time 40 Double Unders 2 Rope Climbs 2 CL/J (225/155) “It