Kettlebells

EMOTM 7 3 Strict T2B + 5 Kipping T2B Then, EDT – 16rds/15sec intervals 4 Ball Slams 5 V-Ups 10 Alternating Arm Battle Rope Slams

Plank – 4rds 20/10 Alt Arm/Leg Plank – 4rds 20/10 HS Hold – 4rds 20/10 HS Hold/Walk/Practice – 4rds 20/10 Then  For time  20, 16,

BIG congrats to Thalia, Amanda G. and coach Chad at their weightlifting meet this past Saturday!!! Way to go guys, we’re super proud of your

EMOTM 30 Min 1- 10 T2B Min 2 – 10 DB S2O (by feel) Min 3 – 10 Calorie Row “Aging is not lost youth

4rds for time 200ft Sled Push (3/2) 15 Burpees 2 Rope Climbs Rest 5mins 6x200m Sprints (60sec rest betw) “The opinion which other people have

FSQ 5×3@80-85% Then, For time 21, 15, 9 HPSN (115/75) HSPU “The starting point of all achievement is desire.” -Napoleon Hill 

EMOTM 7 3 Strict Pull-ups + 4 Kipping Pull-ups + 5 C2B (Mod – 10 Strict banded pull-ups) Then, For time 60, 40, 20 –

Best of luck to all of the GCF athletes (and their teammates) competing at the Babes & Beards Competition Saturday at CrossFit DOA!!! Angelo &

FSQ 5×5 @70-75% Then, For time: Run 400m 30 Wall Ball (20/16) Run 800m 30 Wall Ball Run 400m “Work hard, stay positive, and get