Teamwork is encouragement, patience and determination. All of which was seen during 'Isabel' at GTCF. Great job community!!!
Reminder of Community Events on the Horizon:
August 1-30: Hell of the West Competition, an online competition set up similar to the opens but focused on Nor Cal and Northern Nevada. All workouts will be programmed and submitted by the athletes. 20+ athletes is our goal in GTCF. Sign up today.
9/15/2014 LuRong Living Paleo Challenge: On the heels of last years successful event, the Lurong challenge brings the gym together through workouts and goal setting. Last year we saw incredible weight loss numbers and improvement in WOD times throughout the month long challenge. sign up at lurongliving.com/challenge.
9/7/2014 Oakland A's CrossFit Day: Catch a sunday, day game and enjoy a pre game WOD in the parking lot!! We can get a group together and enjoy a WOD and a win as the A's are going to crush the Astros that day!! Special ticket price of $25 gets you special seating, A's CrossFit T-shirt, and a fun WOD.
10/12/2014 GTCF FallFit Team Challenge: Our 4th annual team comp that draws over 250 athletes from all over california and nevada for a one day test of Fitness. So far we only have one GTCF team signed up and I want to see at least a few more. Grab some folks and have some fun. Also, like always we will need as many volunteers as possible. Get your name to Cristin or I so we can build the list. You will get lunch and a event t-shirt for your time. Thank you in advance. Sign up at gtcfcomp.blogspot.com.
Baseline:
500m Row
25 jumping pull ups
50 double unders
25 candle stick
100m sprint
Gymnastic Skill Work:
12 Minute Quality AMRAP
3 Skin the Cat- or Progression
6 Ring Row/ Muscle Up Pull Through
5 Forward Rolls
:15 L-Sit on Parallette
WOD:
For Time or 10 minute AMRAP
30-20-10
Kettlebell Swing/ Double Unders
then
Overhead KB Lunge/ Deficit Plate Push up
then
Kettlebell Clean and Jerk/ Sit Up
*Each Couplet must be completed before moving on to next couplet.
* Use one KB for entire work load