Kettlebells

***GCF Athlete Gigi, getting her WODs in Istanbul! EMOTM 30 Min 1 – Row 15 Calories Min 2 – 100ft Sled Push (4/3 – down

Cheers to Marcia for a full year of CrossFit at 59/60yrs of age!!! Keep at it lady, we’re proud of you! BSQ – 10@70% 75%,

BIG THANK YOU to everyone who came out for our 2nd Annual Mini Golf Tournament! We had an amazing time and can’t wait for the

Mini Golf tonight! If you haven’t RSVP’d yet, please do ASAP and then come and have some fun! 7pm Food, 8pm Golf! Reverse Lunge –

“Nancy” 5rds for time Run 400m 15 OHSQ (95/65) Then, 10rds – 30/30 Weighted Planks (45/25+) “See the invisible. Believe the incredible. Attempt the impossible.”

This Friday – The 2nd Annual GCF Mini Golf Tournament! Please RSVP for food and/or golf if you haven’t yet. See you there! 5mins –

BSQ – 10@65%, 1070%, 10@75% Then, AMRAP 10 10 Calorie AB 25 RKB Swings (70/53) 15 Wall Ball (20/16) “For every minute you are angry

The 2nd Annual GCF Mini Golf Tournament – This Friday! 7pm Food/8pm Golf – PLEASE RSVP! For total time: 3rds – 2m rest between 8

*Next week is The 2nd Annual GCF Mini Golf Tournament! 7pm Food, 8pm Golf – Please RSVP! See you there! 10m technique & working up

BSQ – 10@60%, 10@65%, 10@70% Then, Tabata (8rds – 20/10) DB HCL DB FR Lunges DB Renegade Rows *DBs by feel “You are always free