GCF Directory


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This is your subtle reminder to make yours! ;-)

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Workout of the Day

A.) 3 Sets

3-5 Weighted Pull Up or Banded PU/Negatives

8-10/s Contralateral Bird Dog + SA Row

B.) 17 Minute AMRAP w/ A partner

250M Row

12 Deadlifts (185/135)

12 Box Jumps (24/20)

*alternate Movements with a partner


10 Minute Clock

30” Work on Kipping Pull Ups

30” Rest


15 Minutes

Snatch 1RM

Rest 5 minutes

8 minute AMRAP

OHS @ 80% of today’s lift