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ADA WOD

Don’t forget today’s 10am WOD is in support of the ADA Step Out Walk to stop Diabetes! Everyone is welcome, see you at 10!

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Recipe of the Week

Sweet potato, kale and turkey create this rather quick and hearty meal. Typically when we think of chili we think of one protein- beef! Here I decided to sub turkey for the beef. Hey, it However, it’s the sweet potatoes that make up the majority of the meal wherein kale was added at the end.

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Congrats!

BIG CONGRATS to our Masters athletes for completing The 2016 CrossFit Open: Mary Hallman in 83rd place worldwide age group 55-59yrs! – while sick from bronchitis!  Judy Wilbur in 62nd place worldwide age group 50-54yrs! These two have put in a ton of work and are ready for The Masters Qualifier April 21st-25th. WODs are

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Welcome Chad!

Hey GCF! Have you met our newest addition to the team?! Chad has joined the GCF crew, and he’s ready to help you be your best! Make sure to introduce yourself, tell him about any modifications you need, and give him some goals to help you achieve. Remember, we’re all here to help you guys,

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Recipe of the Week

Spaghetti Squash Boats! What You Shall Need: 1 medium spaghetti squash or 2 small spaghetti squash 1 and 1/2 lbs. Italian chicken sausage,  with casings remove 1 sweet onion,  finely dice 4 cloves garlic, finely minced 1 bunch kale, we always use organic Extra virgin olive oil; will also need some at end to drizzle

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Recipe of the Week!

Oatless Oatmeal Many a time people run out of ideas for breakfast foods. Individuals often want other options than the typical eggs or egg containing meals. Here is a gem that incorporates a whole bunch of good fasts- from nuts and flax seeds. Heavy on the omega 3’s, this is sure to keep you satiated

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BAMF

Have you met our new BAMF?! Of course you have, everyone knows him! This is truly a stand up guy, honest, kind and funny. Read his story here! Congrats buddy, you deserve it!

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GCF Hoodies

GCF ladies! The hoodies are back! And this time you get to pick a color. Let us know what color and size (light gray, dark gray, blue, purple, and/or pink – and the picture is how it will be printed). Hoodies will be $49+tax (cash, check or charge). We will be collecting the money before

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USAW American Open

Alright GCF, time to wish Coach Jason a big KICK ASS for the USAW American Open! Happening this weekend, 4-6th. He’s been working so hard and he’s ready! Jason will be in Reno, where the event is held, competing on Sunday (around 1pm NV time). Here is the link for live feed and any other

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WOD 151103

“Death By …” Rest 3 minutes after your last round Row 4x500m (Rest 2mins between each) *Men goal to maintain 1:35-1:45 pace. Women goal to maintain 1:47-1:57 pace. Strength WOD Incline DB Bench Press – 6×5 (by feel) Ring Dip – 3×10 UB (use a band if you cannot do strict ring dips UB) Supine

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