Kettlebells

NFT – For quality & strength: 1, 3, 5, 7, 9, 7, 5, 3, 1 Strict Pull-ups Ring Dips *Weighted if you’re able. Then, 4rds

BIG THANKS to everyone who brought in supplies for the Keys collection! We seriously loaded up a vehicle Friday night with everyone’s help. Thank you

DON’T FORGET! Friday, 7pm at La Fontana – GCF Happy Hour & Hurricane Relief Collection! Everyone is welcome, food provided, drinks available. Please bring your

For time: 10 Ball Slams 50ft Sled Push (4/3) 200m Run 20 Ball Slams 100ft Sled Push  400m Run 30 Ball Slams 200ft Sled Push

DB PP 3×10 AHAP or at your 10RM Alternate with 10-20 UB Kipping/Butterfly Pull-ups OR make it tougher with Max Effort sets of Pull-ups Then,

For total time: 3rds – 2min rest between 4 SN @75% Run 300m 3 OHSQ (same bar) *Rest 4mins 3rds – 1min rest between 10

FSQ 20rep – Week 6 (last week!) @75% or more than last week Then, For time 21, 15, 9 Box Jump (24/20) Push-up AB Calories

Back at our regular schedule! Every 90sec – 10rds: 1 SN Pull + 1 PSN + 1 HPSN (hold both SN in catch for 3sec

Starting FRIDAY – regular hours. TOMORROW, Thursday – first class 6am (still curfew until 6am) – sorry for any inconvenience.  FSQ 20rep @70% or more

DB PP 3×10@85% of 10RM Alternate with 5-10 Strict or Weighted Strict Pull-ups Then, Tabata! (8rds 20/10) Battle Rope Double Unders Wall Ball (20/16) Sit-ups