Congrats to everyone who completed 17.2, don’t forget to submit your scores!

Have you met our new coach?! Elmir is an awesome addition to our GCF family and community and we are super excited to have him! If you have not met him yet, you should soon…make sure to introduce yourself and let him know more about your goals and ambitions. Welcome to GCF!!!

Strict Press – 5×2 @85-95% of 3RM

Then,

EMOTM 18

Min 1 – 10 Calorie Row

Min 2 – 10 DB Thrusters 

Min 3 – 30 Double Unders

“Always do your best. What you plant now, you will harvest later.” -Og Mandino