Happy New Year!
It’s that time of year when people set goals… some big, some small. Remember a few things to keep you accountable:
Write it down
Write down at least 3 steps you will need to take to achieve it
Tell a friend or coach
Break it down to daily, weekly and monthly goals/steps
Then, kick some ass! We are here for YOU!

January’s Challenge is straight from RPM Jump Ropes – 10k Double Unders in 30 days!
Whether you try to complete it yourself, make a team, register on their site or just do it on your own…this is the best time for practice!
Registration with RPM Jump Ropes helps to benefit the Iron Compass initiative – providing at-risk youth with more opportunities in the fitness community. All proceeds benefit – so why not!? Register HERE
And if you still do not have your own rope, now’s the time to get one and get practicing. Let’s go! 10k Double Unders!

***Monday, Jan 2nd – 5, 6, 7, 8, 9am & 12pm ONLY
***Tuesday through Thursday – regular schedule
***Friday, Jan 6th – 5, 6, 7, 8, 9am & 12pm ONLY – join us at Stormhouse Brewery from 4-6pm for our GCF Happy Hour! Everyone welcome!

Partner WOD
“Randy-Double Annie”
For time:
“Randy”
75 PSN (75/55)
Into
“Double Annie”
50, 40, 30, 20, 10, 20, 30, 40, 50
Double Unders
Sit-ups
(PSN must be alternated in sets of 5, Double Unders/Sit-ups alternated in sets of 10 – you must alternate with your partner)

“Adversity causes some men to break; others to break records.” – William A. Ward