Box Etiquette

There are some things that we do every single day at GCF – like meeting at the whiteboard to talk through the workout or going through a proper warm-up. While in some ways mundane, it lays the foundation for the environment in which we train and is an integral part of our class vibe. The[…]


Main – CrossFit INDIVIDUAL WARM UP 10 MIN TOTAL GROUP WARM UP STARTS 10 MIN INTO CLASS Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat[…]

Warrior Fitness

Main – Warrior Fitness Warm-up Run + Dynamic (No Measure) 400M Run Dynamic Warm Up Warrior Fitness #27 (Time) 1-2-3-4-5-6-7- Burpees 10-20-30-40-50-60-70 Russian KBS Cool- Down Mobility on Lower back and Hamstrings

Fashion Fatina’s Birthday Wod

Main – CrossFit INDIVIDUAL WARM UP 10 MIN TOTAL Sally Squats (No Measure) Perform air/weighted squats to the “Flower” song by Moby. Everytime the songs says down you squat until it says up Fashion Fatina’s Birthday WOD (AMRAP – Rounds and Reps) Buy In- 85 Sit Up with Med Ball 30 Min Amrap 800m Run[…]