*Come on out to the Clash of the Fittest competition this Saturday to support and cheer on the GCF athletes competing! There will be a bunch of us there, come by anytime after 8/9am.  

Coaches Nick & Lee

Tori, J Bush, Stephen, Adam

Mary, Marina, Jason R.

Nicole, Angie, Anthony, Ian

Kourtney, John D, Titi, Maverick, Monica

BSQ 4×5 (3sec lower, 3sec pause in bottom, 5sec pause at top of each rep – weight by feel)

Then,

“Power Elizabeth”

For time:

21, 15, 9

PCL (135/95)

Ring Dip

Strength WOD:

2-3rds x 400m Bodyweight Sled March (no running) – rest 2-3mins between each

“All action results from thought, so it is thoughts that matter.” -Sai Baba