W.O.D.

SATURDAY!!! GCF Holiday Party 5-8pm Stormhouse Brewery Food, friends and good times – everyone welcome! “Chief Plus” With a partner 5rds – 5m ON/1m OFF

3rds for time with a partner: 50 Pull-ups or 20 Muscle-ups 100 Medball Sit-ups (to each other – 20/14) 2 Sled Pushes Per Person (Alternate

Team AMRAP 24 (2 or 3ppl) 10 DL (155/105) 20 Calorie Bike 1 Rope Climb Per Person 20 DL 40 Cal Bike 1 RC PP

BSQ 3×10 Increase each set Then, Max Thrusters in 12 Minutes w/a Partner (95/65) *EMOTM – 5 Burpees together – partner 1 finishes the minute

*WEEK 2 – And never too late to start, just pick a lower number if need be. STRICT PULL-UP CHALLENGE! It’s that time! Let’s get

Reminder! Saturday, December 7th – 10:30am Injury Prevention Workshop (right after CrossFit) Dr Z. with Elite Therapy & Wellness will be here to help us

EMOTM 9 Min 1 – 9 PSN (95/65+) Min 2 – 15 T2B Min 3 – 21 Wall Balls (20/16) Rest 3m 3rds for time:

Reminder! Saturday, December 7th – 10:30am Injury Prevention Workshop (right after CrossFit) Dr Z. with Elite Therapy & Wellness will be here to help us

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