Attention GCF athletes!

Friday will be split into 2 different workouts.

All AM classes (6, 7, 9, 10am & 12pm) will perform a modified version of The CrossFit Open 18.1 WOD. 

Due to the length of The CrossFit Open 18.1 WOD and equipment demands, we will only hold it during the PM classes (3:30, 4:30 & 5:30pm). The length of this WOD, prep and warm-up will make classes run a little longer than normal. We will also hold the 18.1 WOD on Sunday at 9am. If you cannot make these options, please see a coach for help. 

AM Classes (6, 7, 9, 10am & 12pm) WOD

AMRAP 20

16 Sit-ups

10 DB HCL/J (50/35)

14/12 Calorie Row

PM Classes (3:30, 4:30, 5:30pm) The CrossFit Open 18.1 WOD – This will be run in 10 person heats.

AMRAP 20

8 T2B

10 DB HCL/J (50/35 RX, 35/20 Scaled)

14/12 Calorie Row

Details HERE from The CrossFit Games website.

“When deeds speak, words are nothing.” – Pierre-Joseph Proudhon