Kettlebells

Push Press 6×4 @70-75% of 3RM Then, 3rds – 2min ON/2min OFF 10 Thrusters (95/65) 10 Burpees over Bar *Start over each round “The greatest

*Ask us about the GCF Row Clinic! Feb 4th! 3rds for time: Run 800m Row 40 Calories 3 Rope Climbs Then, 3-4 sets of 10-15

CF Open WOD 11.5 AMRAP 20 5 PCL (145/100) 10 T2B 15 Wall Ball (20/14) “Remember that happiness is a way of travel – not

*Congrats to Katy, Kristen and Nik at Wodapalooza this weekend! Great work guys!  3rds for time 100m Farmer Carry (53/35+) 60 Double Unders 20 Box

*Best of luck to Katy & Kristen (and Nicole from CF 561) at Wodapalooza this weekend! If you’re in Miami, or just want to go

Push Press – 5×5 @80-85% of 3RM Then, For time 2, 4, 6, 8, 10 – HPCL (155/105) Run 200m after each set “Anyone who

Strict Pull-ups – 5×6 (Weighted or banded as needed) Then, EDT – 16rds of 15sec intervals 6 Renegade Rows (R=1, L=2) 4 Barbell Jump Squats

CF Open WOD 11.1 AMRAP 10 30 Double Unders 15 PSN (75/55) Then, 5rds – 45sec ON/15sec OFF – Weighted Planks (45/25) “Coming together is

*GCF Rowing Clinic – February 4th – see a coach for more details or visit HERE! 10m TGU – alternate sides Then, AMRAP 8 10

FSQ 3×5 (by feel) Then, For time 21, 18, 15, 12 Wall Ball (20/16) 12, 15, 18, 21 T2B “The person interested in success has