Nutrition

What a perfect night for a beach bonfire! Thank you to everyone who came out! AMRAP 4 Run 400m 15 FSQ (135/95) 25 B.O.B. 50

SATURDAY! GCF Beach Bonfire – 7pm – Pierless Beach at the end of 10 Mercury Rd, Juno Beach. Pizza, wings, smores, friends, fun and FIRE!

GCF Beach Bonfire – Saturday – 7pm! See everyone there! (10 Mercury Rd. Juno Beach) Also, Saturday, February 22nd 11:15am – YOGA at GCF! 4rds

*Congrats to this girl who is getting married this weekend! We hope Sara and Jon have an amazing day! Team AMRAP 24  Sled Suicide (2/1

3rds for time: 30 Calorie Row 25 Box Jumps (24/20) 15 T2B Then, 3rds NFT 25 Rollouts 25 V-Ups “Knowing yourself is the beginning of

THIS Saturday! GCF Beach Bonfire – 7pm – Everyone welcome *10 Mercury Rd. – Juno Beach – No glass containers, no pets, beach rules 4rds

PJ 10×1 (build by feel – 3sec pause in catch of each rep) Then, 3rds for time: 15 T2B 10 CL/J (135/95 any style) “Nothing

Saturday, February 8th – 7pm – GCF Beach Bonfire! Everyone welcome! BSQ 20rep @65-70% Then, For time:  10, 9, 8, 7, 6, 5, 4, 3,

EMOTM 6 10 Hollow Rocks & 5 Strict Pull-ups (weighted or banded if needed) EMOTM 6 20sec HS Hold & 10 DB Press  EMOTM 8

For total time: 3rds – 2m rest between Run 400m 6 SN (135/95) *Rest 4m 3rds – 1m rest between 20 RKB Swings (70/53) 10