Kettlebells

PP – 5×5 (mod/heavy by feel) *Alternate with 10 DB Bent Rows Then, AMRAP 10 200ft Sled Pull (2/1) 12 Wall Ball (20/16) “Great ideas

For total time: 3rds – 1m rest between 15 Box Jumps (24/20) 15 Pull-ups 15 RKB Swings (70/53) *Rest 4mins 3rds – 2m rest between

Every 90sec for 10rds – 1 HPSN + 1 HSN + 1 SN (increase by feel) Then, Tabata! (8rds – 20/10) AB Calories Ball Slams

Congrats to coach Jason on 2nd place (1st in Snatch) at the American Open this weekend in California! We’re so proud of all that you

It’s that time of year again! The holiday party season! Please join us in celebrating 2017 and our amazing community at GCF at our Holiday

Partner AMRAP 15 “Leap Frog Style” 10 Renegade Rows  15 Thrusters 20 Lunge Steps *Pick one DB weight and use for all movements.  Then, 100

EMOTM 12 Odd – 15/10 Calorie Row Even – 12 Burpees *Rest 2mins EMOTM 12 Odd – 200ft Sled Pull (3/2) Even – 35 Double

7×3 PP (moderately heavy by feel) *Alternate with 5-10 Strict Pull-ups Then, AMRAP 8 3 High BJ (by feel – or sub weighted step ups)

EMOTM 12 – 1 PSN (by feel)  *2sec liftoff/2sec pause in catch Then, For time 50/40 Calorie AB 3rds- 20 Wall Ball (20/16) 10 HPSN

Congrats to all of the GCF athletes that competed at the Ripped Games Sunday! Thank you to everyone who came out to watch and cheer