KB Technique Work Then, 3rds for time: 10 Double KB CL 10 Double KB J 20 Pull-ups 20 Calorie Bike “You can’t wait for inspiration, you have to go after it with a club.” – Jack London

Don’t forget to send us your small business info! We’ll start sharing what we have this week and we’d love to help and add to it! Support Local! For time: Run 1 Mile 21, 15, 9 Thruster (95/65) B.O.B. Run 800m “The surest way not to fail is to determine to succeed.” – Richard Brinsley

Don’t forget to pre-order your cold weather GCF gear now! Women’s crop hoodie also available.  Press – 10@65%, 8@70%, 6@75%, 4@80%, 2@85%, 10@65%+ Then, 4rds for time: Run 200m 20 Push-ups 100m Farmer Carry (53/35+) 7 Curtis Ps (95/65) “Expect the best. Prepare for the worst. Capitalize on what comes.” – Zig Ziglar

Pre-order your GCF Long Sleeve Hoodie (unisex) or Women’s Crop Hoodie now! AMRAP 20 15 DB SQCL 30 Double Unders 20 DB Renegade Rows (same set as CL) 1 Rope Climb *EMOTM 4 BJ (24/20) “Try, try, try, and keep on trying is the rule that must be followed to become an expert in anything.”

The Holidays can be a tough time for everyone and donations can make a BIG impact…puppies & kittens included! Please help us & Barky Pines Rescue to make The Holidays special for these animals. Donations are great and items needed are listed. And if you’re looking for that best friend, or just want to give

This special lady right here will be moving to Spain next week and we will miss her SO much! Mag is the epitome of hard work, determination and never stopping just because of age. She pushes through her workouts with a smile every morning at 6am! We wish her the best, but know she’ll be