Kettlebells

DON’T FORGET YOUR HALLOWEEN COSTUMES ON WEDNESDAY! Pictures will be posted throughout the day on GCF Instagram…most likes by the next morning wins!  EMOTM 14

HAPPY 7TH ANNIVERSARY GCF!!! What an incredible 7yrs it has been! So many amazing people through the doors. So many relationships created. So many goals

*Don’t forget about our Barbells 4 Boobs event Saturday, 10am – “Grace” in honor of Lauren! Everyone is welcome! *And good luck this weekend to

Don’t forget – Saturday, 10am WOD – Barbells 4 Boobs “Grace” in support of GCF member Lauren! Everyone welcome, wear your PINK!  3rds for time:

AMRAP 10 15/10 Cal AB 200ft Sled Pull (2/1) Rest 2m AMRAP 10 10 Burpees 5R/5L DB HPSN (50/35) “If not now, when will you

For total time: Row 1k 3rds  15 Push Press (115/75) 15 Pull-ups “You become successful by helping others become successful.” – Unknown

Thank you all for coming out to our Friday Night Fundraiser to support coach Jason! We wish him the best of luck and can’t wait

*TONIGHT! Come on by Friday night, 5:30pm and on, for our Friday Night Lights Fundraiser for coach Jason making the World Team! It’ll be a

AMRAP 12 5 HSPU 15 Wall Ball (heavier than your usual) Run 200m Then, Tabata Hollow Holds Tabata Candlesticks 5rds – 45sec ON/15sec OFF Weighted

Team WOD 25m Max AB Calories for score! *One person on AB, others must complete 1 round of – 20 HPSN (95/65) & 4 Rope