Kettlebells

Thank you for a great turnout at the Live Like Jake 5k! 4rds for time: 12 BSQ (155/105) 12 T2B 12 Push-ups 12 Calorie AB

*Sign up for the Live Like Jake 5k – there’s still time! We will have the gym closed so everyone can attend and then come

OHSQ 10×1 (2sec lower, 1sec pause – increase weight by feel) Then, AMRAP 15 Row 250m 8 Ring Dips 200ft Farmer Carry (53/35+) 1 Rope

For total time: 3rds – 2m rest between Run 300m 5 HPCL (185/135) 10 Box Jumps (24/20) *Rest 4m 4rds – 1m rest between 12/8

The Live Like Jake 5k is THIS Saturday! Join our GCF team HERE (when you register using the discount code: crossfitgardens5off) and let’s support a

NEW SHIRTS ARE IN! “Bradshaw” 10rds for time: 3 HSPU 6 DL (225/155) 12 Pull-ups 24 Double Unders “A creative man is motivated by the

*Tonight! GCF Bowling Night – see you there, bring the whole family! 3rds for time: 200ft Sled Push (4/3) 18 HPSN (95/65) 6 Muscle-ups  Then,

OHSQ 5×3 (2sec lower, 3sec pause – light by feel) Then, Team AMRAP 16 12/8 Calorie AB 10 HRPU  *Relay style – score max rounds

Friday – GCF Bowling Night! Come by around 7pm (earlier or later if need be) and hang out with us! Jupiter Lanes (now Bowlero Jupiter).

Alternate – 5×10 SA DB Press & SA DB Bent Row (weight moderate by feel) Then, EDT – 16rds of 15sec intervals Shuttle Run  5