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WOD 170505

EMOTM 8 3 P + 3 PP + 3 PJ (by feel) Then, For time 21, 15, 9 C2B HSPU “Even if you fall on your face, you’re still moving forward.” -Victor Kiam

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WOD 170420

For time – You pick! 10, 8, 6, 4, 2 Thruster (135/95) 12 Burpees over the bar OR 15, 12, 9, 6, 3 Thruster (75/55) 16 Burpees over the bar Then, Planks!!! “Laziness may appear attractive, but work gives satisfaction.” -Anne Frank

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WOD 170317

***Friday Night Lights for The CF Open 17.4 will start just after 5pm. We will run in heats of no more than 9 people. We will start heats at 5:15pm, and every 15-20mins after that. Tacos from Taco Chula, samples from Best Bar Ever, Amino Freeze Pops, Ascent Protein Powder and Fia’s Fresh Meals will

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WOD 170316

*Jorge Huerta Photography* *The CrossFit Open WOD 17.4 will be released at games.crossfit.com – 8pm Thursday night! Then come by Friday, 5pm and later at GCF for Friday Night Lights! We will post details after the Open WOD is released. All regularly scheduled classes will run, except 4:30/5:30pm – which will be the Open WOD.

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WOD 170315

**Jorge Huerta Photography** *Friday, 5pm – CF Open WOD 17.4 – run in heats…we will only hold the regularly scheduled 3:30pm class. Come check out the vendors and get some grub! FSQ – 9@55%, 6@65%, 3@75%, 9@60%, 6@70%, 3@80% Then, In 5mins, complete 750m Row as fast as possible and MAX PJ (155/105) in remaining

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WOD 170314

*Jorge Huerta Photography* *Friday Night Lights for The CrossFit Open – this Friday, starting at 5pm! Come and WOD and check it out – Fia’s Paleo, Amino Freeze Pops, Best Bar Ever and Jeff Evans will be here. You do not have to be signed up for the Open to do the WOD.  For total

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WOD 170313

BIG Thank you to Jorge Huerta for getting some amazing pictures yesterday during 17.3! Much appreciated, we love ya buddy! Click HERE for the photos. Please make sure to credit Jorge Huerta Photography. Strict Press – 3×7@55-65% Then, AMRAP 7 5 PCL @70-80% 10 Ring Push-ups “Man never made any material as resilient as the

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WOD 161020

Run 1 mile for time Rest 4mins 3rds for time 5 PSN @80% 200ft Sled Push (5/3) 200m Run “Things may come to those who wait, but only the things left by those who hustle.” -Abraham Lincoln

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WOD 160926

*We had a great time at our 1st Annual Mini Golf Tournament Friday – congrats to our winners! For total time & meters: 3rds – 2min rest between 8 PCL @70% Run 400m *Rest 4mins 3rds – 1min rest between 1min Max Meter Row 2rds – 10 Push-ups & 20 ASQ “You only live once,

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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 are invited! Kids get to golf too! Where – Lighthouse Cove Adventure Golf in Jupiter When – Friday, Sept. 23 at 7:00-7:30pm (Shotgun start at 8pm sharp!) Get there early

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