Nutrition

For total time: 3rds – 2m rest between Run 400m 10 Platform Burpees 10 DB HCL (heavy by feel) *Rest 5m 4rds – 1m rest

LAST DAY to vote for GCF! Please visit our link posted on fb or ig. EMOTM 10 1 PSN + 1 HPSN (build by feel)

We have a couple of GCF hoodies left – grab one before they’re gone! And fingers crossed – 1 more day to VOTE! 3rds for

Only 2 MORE DAYS to vote for GCF – Best of Palm Beach 2020! Please vote! BSQ 20rep @50-55%  Then, AMRAP 8 10 Front Rack

Happy 2020! It’s a new year and that means NEW GOALS! What are you working towards this year…anything specific? Goals are always easier to accomplish

BSQ 2×20@45-55% Then, For time: Wall Ball (20/16) – 50, 25, 10 *2 Rope Climbs after each set *What goals will you set in 2020!?!?

Please HELP US and keep voting once per day until January 10th!  Remember, regular hours the rest of the week.  In teams of 2 –

New Year’s Eve hours – 5am Rev, 6 & 7am WOD, 8am Rev, 9 & 10am WOD, 12pm WOD (closed Wednesday) Have a safe and

Holiday Schedule: Monday – regular classes Tuesday – only 5am, 6, 7, 8, 9, 10 & 12pm Rev & WOD Wednesday – closed – Happy