Way To Geaux, Elcanah!

THURSDAY

We want to take a second to brag on Coach El and his accomplishments! Recently, he qualified both a team and an individual for the 2019 CrossFit Games. It takes a lot of brain power to engineer a blue print for someone’s goals but El’s vision and knowledge paired with his athlete’s execution has awarded them a ticket to the Games.

You’ve come so far Elcanah and we are proud of you. This is what you always wanted and it’s so refreshing to see you reaching your goals.

Thank you for all of the hard work you put into our GCF community. We look forward to watching you grow and hone in on your craft. ONWARD & UPWARD!

Great job , Coach!

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Workout of the Day

A.) 3 Sets:

-8/S SA+SL DB Bridge Press

-30”/s SA Ring Plank

*Advanced- Ring Pushed forward off shoulder*

B.) 10 Rounds for Time:

10 Hollow Rocks

10 V ups

10 Tuck Crunches

10 “ Hollow Hold

OLY CLASS

Heavy Single Clean and Jerk

Jerk 5 x 3 *Moderate load, fast & snappy*