W.O.D.

Saturday Beach WOD! 6:30am & 7:30am – 2 options or stay for both! Everyone invited! Maybe Pancakes or Deadpool 3 after??? Wednesday Run Clubs- 5:30am

Fight Gone Bad! 3rds for total reps: 1m Max Wall Ball (20/14) 1m Max SDLHP (75/55) 1m Max BJ (20) 1m Max PP (75/55) 1m

Teams – 400 Calorie Bike for time! *Every time you switch, each person must perform a 100ft Sled Push (3/2) – one person at a

For time: 21, 15, 9, 15, 21 Pull-up Push-up Thruster (95/65) Then, 50-100 Rollouts NFT “The more sand that has escaped from the hourglass of

EMOTM 8 1 PCL Build by feel Then, Every 90s – 8rds: 10/7 Calories (you pick the machine) 2 Heavy PCLs (you pick the weight)

Hey GCF Family! Is your email updated in ZenPlanner? Please double check. If you purchase drinks regularly, or sign in for classes…then you’re good! If

***Hip Hop Night Tonight 6-8pm*** BSQ 5×5 Mod/heavy by feel Then, 3rds for time: 15 Strict Press (95/65) 20 Front Rack Alt Lunges (same bar)

Friday, July 19th – 6-8pm – TOMORROW! We’re hosting a Hip Hop class from our very own Greg! He’s an amazing dancer and teacher, and

For time: Row 2k 3rds 25 BBJO (24/20) 30 Sit-ups “Insanity is hereditary; you get it from your children.” – Sam Levenson

15, 12, 10, 8 Dbl DB Bench Press SA DB Bent Over Row Chaos Push-ups Then, AMRAP 10 3, 6, 9, 12… Pull-ups & HSPUs