Health

*Reminder: NO class this Friday at 5:30pm – Holiday Party! For total time & reps: 3rds – 2min rest between 15 HPCL (135/95) 1min Max

*See everyone on Friday – Holiday Party! Ask a coach for details. Every 90sec for 10rds: 2 Push Press (4sec lower) Then, AMRAP 8 Run

*Don’t forget – THIS Friday is our Holiday Party – 6pm-? at Jumby Bay in Abacoa – everyone is invited! BSQ – 10@60%, 8@65%, 6@70%,

“Malcolm” 2rds for time 50 Sit-ups 40 Deadlifts (135/95) 30 BSQ (same bar) 20 Burpees over the bar 10 S2O (same bar) *Strength WOD* 3

*Don’t forget about the GCF Holiday Party! Friday, Dec 18th 6pm-??? Team WOD! 2rds for time 100 Ring Rows 100 Ball Slams 100 T2B *Farmer

*Congrats to Kevin on the birth of his daughter last Monday & Alaina on the birth of her daughter this past weekend! Welcome to the

*Ladies, TOMORROW (Tuesday evening) is the LAST day to order a GCF hoodie! Get your orders in now! For total time and meters: 3rds –

*Congrats Coach Jason on your awesome performance and dedication at the USAW American Open! We’re so proud of you! BSQ – 10@60%, 8@65%, 8@70%, 8@75%

*Ladies, don’t forget – it’s HOODIE time! Order yours now! 1 DL every 30sec – 10mins @75% (no mix grip) Then, AMRAP 8 Relay style

For total time 3rds – 1min rest between 25 RKB Swings (heavier than your usual) 15 Hand-Release Push-ups Rest 5mins 3rds – 2min rest between