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Wednesday 05/13/15 Posted by admin on May 12, 2015 • No comments

Don’t forget to see our Regionals Weekend Schedule:

Friday, May15th:
Classes: 530am, 6am, 3-530pm Open Gym, 530pm
Cancelled: 8am, 930am, AM Open, Noon
Grapevine CrossFit Team: 9am and 10:50am Work-Outs

Saturday: Gym is Closed, GVCF Team times TBA

Sunday: Gym is Closed, GVCF Team times TBA

Come out to support Grapevine CrossFit as one of two affiliate teams from the DFW to be competing at the CrossFit South Regionals. This is a big accomplishment and we are so proud of all the hard work they have put in!


A. Warm-Up: 3 Rounds,
5 Rep Bear Complex 95m/65w
1 rep of Bear= 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
-can combine movements

B. Back Squat 10-10-10

C. Front Squat 3-3-3-3-3

D. Glute-Ham Raises 5×5


GVCF-Run Club
6am, Grapevine Middle School Track

20-40-60-80-100 Sprints
-rest as needed between
Shuttle: start at goal line 0->20->0->40->0->60, etc