Kettlebells

Don’t forget!!! Order your long sleeve GCF gear ASAP! You only have until 12/4. This is a pre order only. GCF Friendsgiving is THIS Friday!

NEW SHIRT ALERT!!! These will be PREORDER only… so if you want that amazingly soft 3/4 sleeve shirt for the cooler weather, order now! Maybe

THIS Friday is our GCF Friendsgiving Potluck Dinner! Join us at 6:30pm, or after, at La Fontana (11360 US-1 in Palm Beach Gardens)… hang out

Reminder of holiday hours: Thursday 6-9am Open Gym Friday 8am RevFitness & 9am WOD Saturday Regular Schedule For time: 21, 15, 9 Calorie Row HSPU

FSQ 4×8 (mod/heavy by feel OR more than last week) *200ft Sled Push after each FSQ set (quick/fast, no walking, weight by feel) Then, 6x200m

Holiday Hours: Monday – Wednesday regular schedule Thursday – Open Gym 6am-9am  Friday – 8am RevFitness & 9am WOD Saturday regular schedule HAPPY THANKSGIVING! 2rds

5x6R/6L FR Barbell Step-ups (by feel) Then, For time: 25 Wall Ball (20/16) 25 PCL (135/95) 25 Wall Ball  *EMOTM 5 Burpees “You can design

For total time & calories: 3rds – 1m rest between 10 C2B 7R/7L KB PP (53/35) 40 Double Unders  *Rest 4m 3rds – 2m rest

*Join us Friday, Nov. 30th for our GCF FRIENDSGIVING POTLUCK. Bring a dish to share with your fellow GCF family and friends. Please post what

FSQ 3×10 (mod/heavy by feel) Then 1×10 @50% of heaviest set (1sec pause just out of bottom on each rep) Then, Sled Push Shuttles 200ft,