Kettlebells

OHSQ – 5×5 (3sec lower/2sec pause – by feel) Then, Death by …  HPCL (135/95) *Minute 1 – 2 HPCL, minute 2 – 4 HPCL,

Tabata! (8rds of each movement – 20on/10off) Row for Max Meters RKB Swings (53/35) DB S2O (by feel) Battle Rope AB for Max Calories “Getting

For time: 35 Wall Balls (20/16) 100 Double Unders 35 Wall Balls *EMOTM – 4 Burpees Then, 5rds – 45/15 Weighted Planks (45/25) “Think twice

Hooray! The end of a nasty, difficult, tiring, but rewarding CrossFit Open is coming to a close! We cannot believe the progress that has been

***Don’t forget – Friday 7-8:30pm is our GCF Ladies Night Out & Vendor Show! Raffles, prizes, samples and more – come support the community! The

The last CrossFit Open WOD, 17.5, will be released Thursday night at 8pm! And our GCF Ladies Night is Friday! 10mins TGU – alternating sides

Every 2mins for 4rds – 2 FSQ (@60%, 65%, 70%, 75%) Into  Every 2mins for 4rds – 1 FSQ (@80%, 85%, +, +) Then, For

This Friday! GCF Ladies Night and Vendor Show 7-8:30pm, see you there! AMRAP 8 200ft Sled Push (4/3) 200m Run 15 RKB Swings (53/35) *Rest

Thank you to everyone who came out for our Friday Night Lights!!! What an awesome night and great food! Congrats to all of the athletes