W.O.D.

GCF Holiday Party! Saturday, December 14th 5-8pm Stormhouse Brewery Food, fun and gym fam! Everyone welcome! Bench or Floor Press (DB or BB) 1×10, 1×7,

“Whitten” 5rds for time: 22 KB Swings (70/53) 22 Box Jumps (24/20) 400m Run 22 Burpees 22 Wall Balls (20/14) “Good friends, good books and

Reminder: Thursday, closed for Thanksgiving – enjoy a day to rest and relax! Friday – 8am & 9am WODs – everyone welcome Strict Pull-ups 3×10,

Team/Partner AMRAP 26 100 Calorie Bike Buy-in In the remaining time: 25 Calorie Row or Ski 25 Dbl DB DL 25 Dbl DB HPCL 25

It’s Bring A Friend Week! Know someone interested in trying it out? Tell them to come on by! Free all week to new members! YOU

Mark Your Calendars! Saturday, Nov. 23rd – Improved Motions Physical Therapy 7am-10am “Bagels & Barbells” *Complimentary recovery services & snacks – grab a snack and

Bring A Friend Week starts NEXT MONDAY! Do you know someone interested in trying classes? Bring them in! The entire week is open for them

Bench Press or Floor Press – 1×10, 2×7, 2×5 Build by feel *10R/10L DB Bent Over Rows after each set Then, AMRAP 15 Bar Muscle-up

Mark Your Calendars! Saturday, Nov. 23rd – Improved Motions Physical Therapy 7am-10am “Bagels & Barbells” *Complimentary recovery services & snacks – grab a snack and

Bring A Friend Week starts NEXT MONDAY! Do you know someone interested in trying classes? Bring them in! The entire week is open for them