W.O.D.

THIS Saturday! GCF Men’s Range Day Includes all ammo & equipment, and CCW Cert. See coach Elmir for details and to sign up! Back Squat

Saturday, June 14th @11am GCF Ladies Health Talk Join us for a powerful Women’s Health Talk with Gina Rogean, APRN-BC, ABAAHP – a trusted, local

Back Squat – 5×7 By feel, build or stay Then, For time: 15, 12, 9, 6, 3 B.O.B. SQCL Thruster (95/65) “Love alone could waken

EDT – 16rds of 15sec Intervals Stay at each station for all 16, then switch: 5 KB Swings (53/35) Sprint D & B from Stomach

5rds for total time: 15 BJO (24/20) Sled Push (45/25) 100ft Walking Lunges 1m Rest “Appearances are a glimpse of the unseen.” -Anaxagoras

Partner WOD! 10rds for total reps: 90s ON/60s OFF *In 90s – Partner 1 completes 16/11 Calorie Bike & Partner 2 completes as many PCLs

“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike’s

Benchmark Friday! “DT” 5rds for time: 12 DL 9 HPCL 6 PJ (155/105) Then, Group Mobility! “The future belongs to those who believe in the

AMRAP 24 Run 1 Mile In the remaining time: 7 Thrusters (95/65) 7 T2B 100m Run “Rough diamonds may sometimes be mistaken for worthless pebbles.”

BSQ – 7×5 Then, For time: 21, 18, 15, 12, 9, 6, 3 BJ (24/20) KB Swings (53/35) “There is no influence like the influence