WOD 160412

 In Crossfit, Education, Health, Kettlebells, Lifestyle, Nutrition, Sport, Strength, W.O.D.

CONGRATS to Ashley & Caleb on the birth of their first child, Aundrea! Welcome to the world little girl, we wish you and your parents nothing but the best, AND lots of sleep! 

This Thursday, ALL DAY, we will have Mute Sports Equipment at GCF fitting custom jump ropes! If you still don’t have one, or are looking to get a new one, check them out! They can help size and fit for you. You’ll even get to pick out your color preference. Stop by any class and see what they have to offer, and purchase the day of, no shipping costs! Click HERE for more info on their ropes.


5R/5L Sliding Reverse Lunges (KB)

20 Double Unders

5R/5L SLDL (DB or KB)

20 Double Unders

10 Weighted Hip Bridges



Run 400m

Walk 200m

Sprint 200m

Rest 1min

*Goal is consistency!

“Make a pledge to yourself right now, to declare that you are worth your time and energy.” -Deborah Day


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