Kettlebells

REGULAR HOURS WEDNESDAY – SATURDAY! Come and burn off those holiday treats! Every 90sec – 7rds 1 SN Pull + 1 PSN + 1 SN

See you Saturday for the GCF Holiday Party! EMOTM 9 Min 1-3: 6 CL (155/105) Min 4-6: 4 CL (185/125) Min 7-9: 2 CL (225/155)

Saturday! Holiday Party! 6pm-?? at Square Grouper! Everyone welcome! AMRAP 10 Run 100m HSPU – 5, 4, 3 Rest 2m AMRAP 10 10/7 Calorie AB

Join us Saturday for the GCF Holiday Party! 6pm-? at Square Grouper! See you there, everyone welcome! For time: 10, 9, 8, 7, 6, 5,

Join us THIS Saturday to celebrate 2018! Grab your GCF buddies, bring your friends and family and let’s cheers! Saturday, December 22nd – Square Grouper

Join us THIS Saturday to celebrate 2018! Grab your GCF buddies, bring your friends and family and let’s cheers! Saturday, December 22nd – Square Grouper

SLDL & SLSQ 4x6R/6L each (weight if able, by feel) Then, 4rds for time: 20/15 Calorie AB 50 Double Unders 30 OH Walking Lunges (45/25)

SLDL & SLSQ (to box) – 4x6R/6L (weight if able, be feel) Then, 4rds for time: 20/15 Calorie AB 50 Double Unders 30 OH Plate

CrossFit Open 11.5 AMRAP 20 5 PCL (145/100) 10 T2B 15 Wall Ball (20/14) “You can’t wait for inspiration, you have to go after it

CrossFit Open 11.5 AMRAP 20 5 PCL (145/100) 10 T2B 15 Wall Ball (20/14) “The greatest gift of life is friendship.” – Hubert H. Humphrey