Kettlebells

AMRAP 10 2, 4, 6, 8, 10 – Strict Pull-ups 10, 8, 6, 4, 2 – Strict Ring Dips *Start over if you finish –

It’s not too late! Get signed up for the 800 Gram Nutrition Challenge NOW! Email, call, text, IG/FB message us…whatever it takes. We need your

*It’s GCF Get-together Day! Come hang out with us Friday at Brewhouse in Lake Park at 6/6:30pm and later! Remember, NO 5:30pm WOD or 6:30pm

*Don’t forget!!! NO 5:30pm WOD or 6:30pm Strongman on FRIDAY – instead, come hang out with us at Brewhouse in Lake Park around 6/6:30pm or

EMOTM 21 Min 1 – 5-10 Strict Pull-ups Min 2 – 10-15 Ring Push-ups Min 3 – 15/10 Calorie AB “No matter what people tell

Don’t forget! Join GCF at Brewhouse THIS Friday, Sept. 28th – 6/6:30pm until?? Come hang out and relax! NO 5:30pm WOD or 6:30pm Strongman. Team

What is the 800 Gram Challenge?  Created by @optmizemenutrition, “It’s a challenge where quality meets quantity. Eating 800 grams of fruits and/or vegetables per day

For total time: 3rds – 2m rest between 4 SN @70-75% Run 300m 4 OHSQ (same bar) *Rest 4m 3rds – 1m rest between 10

*GCF Get-together NEXT Friday! Let’s meet up, hang out, play some board games, enjoy a cold one and relax! 6/6:30pm at Brewhouse in Lake Park.

7rds for time: 30 Double Unders 15 T2B 10 Double Wall Balls (20/16) Rest 1min “Limit your ‘always’ and your ‘nevers.’” – Amy Poehler