W.O.D.

WOD 211026

Only a few more days until the Anniversary Party! Do you have your costumes ready? For time: 21, 15, 9 Deadlifts (225/155) *Run 400m after each set Then, 5x1min Plank Hold 30sec rest between/weighted if able “We loved with a love that was more than love.” – Edgar Allan Poe

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WOD 211025

It’s our ANNIVERSARY Friday!!! 10yrs!!! The party is Saturday – an email was sent out. If you did not receive it, please check your spam/junk as well, it came from me (Miki). All details in the email. Those of you who volunteered to help clean/prep and set up – it’s looking like Thursday or Friday

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WOD 211022

*Saturday is WODamania on Singer Island Beach – go cheer on our GCFers and coaches as they compete all day! Remember, 7am RevFitness, 8am Olympic Weightlifting and 9:30-10:30am Open Gym. Kick some butt everyone! DL (wk 7) 3×10 UB reps Build by feel Then, “Grelen” 3rds for time: 10 CL/J (135/95) Run 400m 21 AKB

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WOD 211021

*Don’t forget the Saturday schedule change!  21m Total – In the first 7m with teams of 2-4ppl, complete as many 100ft Hand Over Hand Reverse Sled Drags as possible – rotating team members (Arms only – moderately heavy weight by feel) Into AMRAP 14m (no teams) – 15 Push-ups 15 Box Jumps (24/20) 200ft Sled

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WOD 211020

***Saturday Schedule THIS weekend*** – We will have 7am RevFitness & 8am Olympic Weightlifting as usual (w/coach Ben for Oly), and 9:30-10:30am OPEN GYM. Our coaches are competing at the WODamania Competition on Singer Island Saturday, GO CHEER THEM ON! We know you want to get your chance to yell at them and see them

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WOD 211019

Every 90sec – 7rds 2 PSN + 1 OHSQ Build by feel Then, 4x500m Row Sprints Rest 2m between each “To be free is to have achieved your life.” – Tennessee Williams

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WOD 211018

Only 2 weeks until our 10yr Anniversary celebration! Excited to see everyone’s costumes! This week you’ll have opportunities for Skill work with Pull-ups, Dips, Ring Muscle-ups & GHD sit-ups, as well as Strength work with CLs, Split Squats & RDLs, and some Engine work. Get after it! And remember, there are ways to modify everything,

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WOD 211015

BSQ (wk 6) 3×10 Build by feel Then, For time: 75, 50, 25 – ASQs 15, 10, 5 – Bar Muscle-ups “I haven’t spoken to my wife in years. I didn’t want to interrupt her.” – Rodney Dangerfield

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WOD 211014

AMRAP 12 NFT 5 Ring Dips (weighted if able) 10 Ring Rows 15 DB Bent Over Fly 30 Band Pull-aparts Then, AMRAP 14 100m OH Plate Carry (45/25 – no run) 1 Rope Climb 100ft Heavy Sled Push (5/4+) “Greatness is a road leading towards the unknown.” – Charles de Gaulle

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WOD 211013

For time: Run 1 Mile 100 “Special” Wall Balls (20/16) “Kind words do not cost much. Yet they accomplish much.” – Blaise Pascal

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