Kettlebells

“DeSLIMber”

Ok GCF… Let’s stay fit in December!  Here’s a new challenge:  Weigh in on December 1st Weigh in on January 1st Don’t gain unwanted holiday

Read More

WOD 171201

The Ripped Games are Sunday – Davie, FL Rodeo Grounds – Good luck and kick some butt Siiri, Gina, Katy, Kristen, Chad G, Sean, Victor,

Read More

WOD 171130

“Malcolm” 2rds for time: 50 Sit-ups 40 Deadlifts (135/95) 30 BSQ (same bar) 20 B.O.B.  10 S2O (same bar) “Live as if you were to

Read More

WOD 171129

5rds – 1min stations/15sec rest between to rotate AB Calories Box Jumps (24/20) DB HPCL (50/35) Rope Climbs “A day without laughter is a day

Read More

WOD 171128

Every 90sec – 10rds 1 SN Pull + 1 PSN + 1 HPSN (increase weight by feel) Then, AMRAP 17 20 T2B 20 Hand-Release Push-ups 

Read More

WOD 171127

For total time: 3rds – 2m rest between Run 300 25 Wall Ball (20/16) 5 Muscle-ups (15 Ring Rows) *Rest 4m 4rds – 1m rest

Read More

WOD 171124

“Whitten” Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division,

Read More

WOD 171123

We are so thankful for all of you! Give thanks to someone today. Have a wonderful Thanksgiving and enjoy the rest day… tomorrow brings the

Read More

Holiday Schedule Change!

Hey GCF! We had a last minute change to our holiday schedule….There WILL be OPEN GYM on Thursday, Thanksgiving, from 7-11am. Coaches Chad and Elmir

Read More

WOD 171122

EMOTM 20 Odd – 5-10 Strict Pull-ups (10-15 Banded) Even – 3 PCL + 3 FSQ (185/135) Then, Tabata Hollow Holds “Do one thing every

Read More
WODs