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
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
“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
The mother of all antioxidants. This one’s gotta be one of my all time favorites. We’ve been selling it since opening day at GCF! What is CoQ10? It’s a naturally occurring antioxidant synthesized by the body and is utilized to generate energy within each cell of your body. It is found in every single cell
FSQ – Find a heavy single with the following pause: 7sec in bottom position, 15ec at the top Then take 83% of that for 3×3 with the same pause. Then, For time: 21, 15, 9 S2O (115/75) *50 Double Unders after each round “Remember the difference between a boss and a leader; a boss says
Strawberry Broccoli Salad The lemon-y mayonnaise dressing is superb atop these strawberries and broccoli. Add some crunch with the almonds and red onions. If you are like me, and you like your food (sometimes) overly sweet then feel free to get naughty and throw some honey into the dressing. This meal really needs to
Although we share your love for dogs, we have recently received a complaint from the property manager (this isn’t the first time) indicating our practice of bringing dogs on the premises and tying them up outside must cease immediately. As a result we regretfully inform you that dogs can no longer be kept out front.
Holy Guacamole Salad What You Shall Need: 1 pint grape tomatoes, halved. 3 cucumbers 1 yellow or orange pepper 1/2 red onion 3 large avocados 1 jalapeno pepper 1 small clove of garlic 1 handful fresh cilantro For the Dressing: zest from 1 lime 1/3 cup fresh lime juice ( about 3-4 limes) 1/4 cup
IMPORTANT GCF! A building near us had a water main break and their building is flooding. Our building will have water turned off, and according to the city they are hoping to get the issue fixed by 9am. Sorry for any inconvenience. NO showers tomorrow. NO flushing. Do your business at home, haha, and bring
*Don’t forget about Rollerskating on Friday – 7:30-10pm at Skate Zone (8125 Lake Worth Rd. Lake Worth, FL 33467) – Bring your friends and family! Team WOD! 5k Row for time – 7 DL (225/155) every time you switch partners *No more than 500m per person at a time “I am I plus my circumstances.” -Jose
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