Kettlebells

*Don’t forget! Friday Night Lights for The CrossFit Open 18.5 WOD – heats starting at 4pm – food, costume contest and prizes, DQ Blizzards! We

FSQ 2×10 (2sec lower, 1sec pause – by feel) Then, Teams Max AB Calories in 15m (3ppl) *1 person working at a time, no more

*Don’t forget to submit your scores for 18.4 by 8pm on Monday! AND… don’t forget about our Friday Night Lights for 18.5 – THIS Friday

The CrossFit Open 18.4! We will have the WOD in all Friday CrossFit classes, as well as Sunday at 9am. Let a coach know if

Partner WOD – “Leap Frog Style” AMRAP 16 10 BJO (24/20) 10 AB Calories 10 T2B Then, Mobility! “A fool flatters himself, a wise man

Every 90sec – 10rds 1 SN (ak) + 1 SN (bk) + 1 SN – build by feel Then, 4rds for time 200ft Sled Push

FSQ 3×7 (5sec lower, no pause, no bounce – by feel) Then, EMOTM 15 Min 1 – 10 DBL KB FSQ (53/35) Min 2 –

Join us Friday, March 23rd for Friday Night Lights at GCF! Let’s celebrate the last WOD of The CrossFit Open – 185!!! From 4pm and

Don’t forget to submit your 18.3 Open scores before 8pm on Monday! 5rds for time: 1 Round of “DT” (155/105) 10 HSPU Run 200m Then,

The CrossFit Open 18.3 WOD – all classes on Friday & Sunday at 9am. If you cannot make these times, please see a coach. Also,