Strength

Hey GCF! We love you guys and our amazing community! And now we need your help… we need your votes! GCF is currently in the top 5 for “best of palm beach county” contest. Voting has started and runs until January 10th. Jump on your computers and cell phones and VOTE, please. You can vote

GCF Holiday Party at 6:30pm – Friday – Everyone welcome! REMEMBER, no 5:30pm WOD. BSQ 7×1 (increase by feel, 80%+) Then, 3rds for time: 200m Run 15 Ball Slams 10 Calorie AB “There is no safety. Only varying degrees of risk.” – Lois McMaster Bujold

Regular hours Thursday, Friday & Saturday – AND we’ll see everyone on Friday for the GCF Holiday Party 6:30pm – DAS Beer Garden! 40sec ON/20sec OFF – 4rds at each station Calorie Row BJO (240/20) DB HPCL/J (40/25) Rope Climb Sled Push (2/1) “Do the hard jobs first. The easy jobs will take care of

“12 Days of Christmas” Remember, only half day schedule Tuesday! (5am RevFitness, 6am, 7am WOD, 8am RevFitness, 9am, 10am & 12pm WOD). Closed on Wednesday and regular schedule Th/F/Sa.  And don’t forget about the holiday party Friday, 6:30pm at DAS Beer Garden. Everyone is welcome!

*Don’t forget – Holiday Hours! Monday – regular classes Tuesday – only AM (5am, 6, 7, 8, 9, 10 & 12pm) Wednesday – closed Thursday – regular classes Friday – regular classes (no 5:30pm) *AND – Friday night – GCF Holiday Party 6:30pm-? at DAS Beer Garden – NO 5:30pm WOD.    EMOTM 12  1

*Don’t forget! Next Friday, 12/27 – GCF Holiday Party 6:30pm-? at DAS Beer Garden – Everyone welcome! No 5:30pm class that Friday.  DL 5×3 (3sec lower on each rep) Then, For time: 1k Row 30 DB HPCL (50/35) 50 Wall Ball (20/16)  

4rds NFT – Skill Max HS Hold or Walk 15 Hollow Rocks 3 Wall Walks Then, For time: 2, 4, 6, 8, 10, 12 T2B BJO (30/24) “There is little that can withstand a man who can conquer himself.” – Louis XIV

“The Chief” 5rds – 3m ON/1m OFF 3 PCL (135/95) 6 Push-ups 9 ASQ *Score total rounds/reps and pick up where you leave off (compare to 8/20/19) “Only the weak are cruel. Gentleness can only be expected from the strong.” – Leo Buscaglia

EMOTM 10 3 HPSN (115/75) 6 C2B Then, 6x400m Run (1m rest between) “You just can’t beat the person who never gives up.” – Unknown

*Join us on Friday, December 27th for a holiday get-together! 6:30pm and later at DAS Beer Garden in Abacoa – Everyone welcome! (*No 5:30pm WOD that night) BSQ 3×3  Then, AMRAP 10 5 FSQ (185/135) 10 B.O.B. “Your education is a dress rehearsal for a lift that is yours to lead.” – Nora Ephron