Kettlebells

For total time: 3rds – 2m rest between 100m Farmer Carry (Uneven) 50 Double Unders 5 Muscle-ups (15 Ring Rows) *Rest 4m 3rds – 2m

AMRAP 25 50 Sit-ups 50 Lunge Steps 30 Box Jumps (24/20) 30 Rollouts  20 HSPU 2 Rope Climbs “Make sure you have finished speaking before

5×12 “Speed SQ” – FSQ @40-50% (Only 1min rest between sets, UB reps) Then, For time: 40/30 Calorie AB 30 Thrusters (95/65) “Success is the

For time: 100 Double Unders 15 RKB Swings (70/53) 200ft Sled Push (6/4) 20/15 Calorie Row 80 Double Unders 15 RKB SW 200ft Sled 20/15

5rds – 4min ON/1min OFF 5 Strict Pull-ups (goal UB) 7 Strict Press (95/65) Shuttle Run (200ft D&B 2x) Then, 50 Strict T2B – NFT

“Strong-tober!” We’re adding Strongman Class to the schedule! Every Tuesday night at 6:30pm. NO, it will not take the place of our regularly scheduled CrossFit WOD.

*Congrats to all of the GCF competitors this weekend!  Every 90sec – 10rds: 1 CL Pull + 1 PCL + 1 HPCL (increase by feel)

For time: 50 Pull-ups Bridge Run 50 BSQ (135/95) Then, Planks! 6rds of –  20sec Regular Plank 20sec Side Plank R 20sec Side Plank L

5rds – 1min stations/10sec rest to switch between AB Calories Battle Ropes Double Unders Burpees to reach Sit-ups “Life has no limitations, except the ones

10rds for time: 15/10 Calorie Row 3 S2O (185/135) 10 Alternating 1-Leg SQ  “Always forgive your enemies; nothing annoys them so much.” – Oscar Wilde