Kettlebells

AMRAP 5 10/7 AB Calories 7 Ball Slams *Rest 2m AMRAP 5 10 RKB Swings (70/53) 10 BJ (24/20) *Rest 2m AMRAP 5 Run 100m

Back to the regular schedule  through Saturday! EMOTM 12 – 1 SN (increase weight by feel) Then, Team AMRAP 18 (3ppl) *One teammate rows for

We hope everyone had a fantastic weekend… now it’s back on track! Remember, only 7, 9, 10am & 12pm CrossFit, 8am RevFitness and open gym

TONIGHT (Friday) – No 4:30 or 5:30pm classes – Holiday Party 6pm – ??? at Square Grouper, see you there! “12 Days of Christmas” As

The GCF Holiday Party is TOMORROW, Friday! 5rds – 45ON/15OFF – Rotate through stations AB Calories BJO (24/20) Row Calories Rollouts Battle Ropes “If you

Only 2 more days until the GCF Holiday Party! Square Grouper 6pm – ??? DB PP 5×10 (heavy by feel, no rebounding) *Alternate with 7-12

Friday – GCF Holiday Party! See you there! Every 90sec – 8rds: 1 SN Pull + 1 PSN (ak) + 1 PSN (bk) + 1

We’re hiring! We have a great community of people here at GCF and want to continue to give you the best. Know someone who would

THIS Friday – GCF Holiday Party! 6pm – ??? at Square Grouper! See you there! For time: Run 600m  21 FSQ (155/105) Run 400m 15

DL – 5×5 by feel Then, For time: 60 Sit-ups 20 Floor Press (95/65) 20 Thrusters (same bar) 50 Sit-ups 15 Floor Press 15 Thrusters