Kettlebells

WOD 170705

We hope everyone had a fantastic holiday weekend, and thank you to all who came out for the 4th of July WOD! What an awesome

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WOD 170703

Don’t forget! Short hours today – 5am & 8am Rev, 6, 7, 9, 10am & 12pm WOD Partner WOD AMRAP 10 10 Calorie AB 10

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WOD 170630

4x10R/10L – Weighted Step-up (DB or KB – low hang, front rack or overhead depending on ability) Then, 5rds for time 7 DL (225/155) 40

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Holiday Hours

Holiday Hours  Friday, June 30th & Saturday, July 1st – Regular schedule Monday, July 3rd – All AM classes only (5, 6, 7, 8, 9,

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WOD 170629

Team AMRAP 25 30 FSQ (115/75) 40 Alternating DB SN (by feel) 50 Calorie Row *1 Person working at a time “Setting goals is the

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WOD 170628

EMOTM 6 Odd – 5-10 Strict Pull-ups Even – 45sec Plank Into  EMOTM 6 Odd – 10-15 UB Kipping Pull-ups Even – 15 Push-ups Then,

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WOD 170627

BSQ – 10@55%, 10@60%, 10@65% Then, 3rds for time 15 HPCL (155/105) 15 HSPU “It’s better to be a lion for a day than a

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WOD 170626

Congrats to all of the GCF athletes and coaches who competed at the Sprint Series Competition on Saturday! Way to go everyone, we’re very proud

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WOD 170623

Reverse Lunges (backrack) – 5x6R/6L by feel Then,  4rds for time 10 Burpee Pull-ups 100ft Sled Push (4/3) “Success usually comes to those who are

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WOD 170622

For total time: 3rds  10 HPCL (135/95) 15 Calorie Row Run 200m *Rest 3mins 3rds 8 PCL (155/115) 15 Calorie AB Run 200m *Rest 3mins

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