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Thursday 11/26/15 Posted by admin on November 25, 2015 • No comments

The coaches of Grapevine CrossFit would like to wish our community, friends, and families a Happy Thanksgiving. As always, you’re the reason we do what we do!


Come in and earn those calories that are going to be taken down today.

Wednesday 11/25/15 Posted by admin on November 24, 2015 • No comments

REMINDER: No evening Classes today

A. Warmup:
*Circle game with PVC, penalties chosen by coach

B. Squats (10:00)
Front Squat 3-3-3
*increase weight each set
Front Squat, max rep
*use 50% of the last weight used for the sets of 3

C. HSPU – Choose the best fit (10:00)
1. 3 x max rep: start with strict then start kipping when necessary
*do deficit if able
2. 3 x around the world’s, thenĀ  3 x up to 10reps assisted

D. 1 mile T.T.
*scale to 800m or Row if necessary

Tuesday 11/24/15 Posted by admin on November 23, 2015 • No comments

A. Warmup:
3 x thru
10 banded pass thru’s
10-15 Hollow Rocks
:30-:45 static back extention
Snatch Warmup 

B. OTM for 15:00
1 Power Snatch, Heavy (If you’re pressing out the weight it’s too heavy)
*If max is <155/110 use a moderate weight for form purposes

C. AMRAP in 10:00
1 Power Clean, 225/155
3 Over the bar Burpees
5 CTB Pullups
*scale movements as necessary

Monday 11/23/15 Posted by admin on November 22, 2015 • No comments

Monday: Regular schedule
Tuesday: Regular schedule
Wednesday: Reduced Hrs – no 5pm, 6pm, or 7pm classes
Thursday (THANKSGIVING DAY): 8-10am open gym
Friday: 9-11am open gym
Saturday: Regular Schedule
Sunday: Regular schedule

A. Warmup:
Banded Walks (10 each way)
3 x thru:
10 light good mornings
10 Goblet Squats
10 Goblet lunges (step back)

B. Back Squat 1 x 20 (10:00)
-50% of 1RM -or- 65% of the last weight used on the 3×10 cycle (This should not be heavy and you should move quickly through the 20 reps)
*We will add 2.5% each week until we hit 85% of 1RM
**Work up in small sets

C. Press 3 x 10 @ 55% of 1RM (10:00)

D. 3 rounds NFT:
25 Ball Slams
25 GHD Situps

Saturday 11/21/15 Posted by admin on November 20, 2015 • No comments

Partner Tabata

Situp/Plate Pinch (each hand)
Rest 2:00
Squat/OH plate hold
Rest 2:00
Pull up/Plank
Rest 2:00
Push up/Bar Hang

*Each movement is :20 on/:10 off x 8. Parnter 1 will do Ball Slams for 8 rounds while 2 does plate pinches then switch followed by a 2:00 rest and so on.


Friday 11/20/15 Posted by admin on November 19, 2015 • No comments

A. Warmup:
3 x thru:
10 Scap Pullups
10 Shoulder touches (5 each side)
10 Pass thru’s w/ PVC

B. Upper Body Strength
Weighted Chinups
*attempt to add weight each set
**If you normally do banded, do the following:
3 negatives x 3-5 sets
3 x 8-10 banded using the lightest possible band to accomplish the work

C. Conditioning
For time:
20-18-16-14-12-10-8-6-4-2 KB Swings
2-4-6-8-10-12-14-16-18-20 Box Jumps
*This is 110 reps each

10-9-8-7-6-5-4-3-2-1 KB Swings
1-2-3-4-5-6-7-8-9-10 Box Jumps
*This is 55 reps each

Thursday 11/19/15 Posted by admin on November 18, 2015 • No comments

A. Warmup:
General ROM warmup
10:00 banded arm stretches

B. Push Jerk 3-3-3-2-2-2
-add weight each set.
*If Jerk max is <185/135 you’ll do strict press

C. Pendlay Row 3 x 10
If doing jerks use 50-60% of weight, if pressing use 90-100% of weight used

D. 500m Row T.T.