Workout of the Day

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Workout of the Day

More New Faces!!

Deck of Cards

200m Run

Deadlifts

Wall Balls

Russian Twists

Wanted to give a quick shout out to Brian, Seth, and Harrison! These guys came in for their first time last night and killed it! So happy to have you guys, just don't kick our butts everyday. Maybe some heavy weights will slow you down.

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Burpees

21-18-15-12--9-6-3 of:

Burpee Pullups

Box Jumps 30/24

Had a great Monday to kick the week off. If you were avoiding running yesterday then you have lucked out, no running today.

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Monday Funday

AMRAP in 20 min of:

100m Run

5 Squat Cleans 155/115

10 V-Ups

15/10 Pushups

I hope that you all had a great weekend and if you made it to Gold Rush, good for you. Today you will have the opportunity to make up 20.2 if you want or you can do today's workout.

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Team Workout

Weekend Workout at 9:30!! You can come and get a workout in and then go walk around Gold Rush!

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20.2…..

AMRAP in 20 min. of:

4 KB Thrusters 53/35

6 Toes to Bar

24 DU's

The week is already over and Gold Rush is this weekend! If you have never been to Gold Rush then you should definitely NOT GO!! Unless of course you like tons of people, tons of "stuff" and funnel cakes. ALSO, 20.2 is released and here it is.

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Kevin was here!!

Work: (striking at 6:00)

1 Mile Run

50 Tire Flips

50 Wall Balls

50 Body Levers

50 KB Snatches

Many of you do not know Kevin but he was here for a couple years and then moved to Korea about 3 years ago. For those of you that do know Kevin, HE DROPPED IN LAST NIGHT!!! So great to see you Kevin and meet Seung! It is always good to have family back after not seeing them for awhile.

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HAPPY BIRTHDAY MAKAE!!!

HAPPY BIRTHDAY MAKAE!!! We celebrate Makae's birthday today and fortunately she is only 23 so we do not have to do a 37 min. AMRAP or something. Makae comes in to the morning classes and always seems to be smiling and have a positive attitude. We love having you in our family here Makae and I appreciate what you bring to GCCF. Have an awesome birthday!! Wednesday's Workout: For time: 23 Hang Power Cleans 115/75, 23 Box Jumps 24/20, 23 Clean and Jerks 135/95, 23 Box Jumps, 23 Deadlifts 225/145, 23 Box Jumps

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Squat Day

A) Back Squat 3-3-3-3-3-3

B) 5 Rounds for time of:

10 Pullups

20 Lunges

40 DU's

Had a great evening of smoked meat and smoking guns with the men's Bible study group last night! For those that may not know, we have a group of guys that meet on Monday evenings and girls that meet on Tuesday's evenings to get into the Word and spend some time encouraging each other. Anyone is welcome so if you are interested let me know.

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Happy Anniversary to Teddy, Jessica, Justin and Meredith!

Hope that everyone had wonderful weekends and enjoyed the rain. Two of our couples had anniversaries on Sunday! Congrats to the Tardonias and the Browns for 6 years of good times, hard times, and working at it. I personally think anniversaries are a huge deal these days! Every time I hear someone celebrating 20 or 30 years it just makes me smile. Love you guys and will always be here for you for better or worse. Keep up the work and always date each other. Monday's Workout: (You can do 20.1 from friday if you want) or AMRAP in 18 min. of: 8 Pushups, 12 Situps, 16 KB Swings 53/35

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20.1 is here

So, the CrossFit Open started last night and there is going to be a workout posted each Thursday for 5 weeks that is released by the CrossFit Games. We will be doing those workouts on Fridays as long as the workout is not crazy. So the 20.1 workout is: 10 Rounds for time of: 8 Ground to Overhead 95/65, 10 Bar Facing Burpees

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