With a single 2 pood kettlebell:

• 12 Turkish get-ups, Right arm
• 25 Swings
• 12 Overhead squats, Left arm
• 25 Swings
• 12 Overhead squats, Right arm
• 25 Swings
• 12 Turkish get-ups, Left arm

Although this is just the 1/2 Arnie it is in remembrance of  Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, who was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Kettlebell Party

HSPU Work

then,

Deadlift
5×5
-Same weight across

Weighted GHD
5X5

-Alternate between Deadlift and GHD’s

I believe Birthday Burpees are in order as well…

In teams of 4:

As many reps as possible Wall Ball
-800m run
As many reps as possible Push-ups
-800m run
As many reps as possible KB Swings

*While 2 teammates are running, the other 2 are working

5 Rounds for time of:

400m Run
15 OHS, 95M, 65W

*Post time and load to comments

Fun with OHS and the Slosh Pipe

15-10-5-10-15

Push Press, 115M, 85W; must clean from floor
Box Jumps, 24M, 20W

*Post loads and time to comments

Check out some pictures of our traveling CrossFitters:

Lee in Canada, ey?

Chad hiking with his kids in Vail

Because we did GVCF’S b-day WOD yesterday, we will do Tom’s today! Compare to 4/24/10

“Officer Hruskocy”
5 Rounds:
15 Burpees
15 Deadlift
15 Pull-ups

Also, Happy Birthday to GVCF! She turns 1 today! We will do our very first opening day workout and Tom’s B-day WOD tomorrow! I wanted to take a brief moment to say thank you to all that are here and have come through since we’ve opened. We have come a long way and those few that were here from the beginning know how much we’ve grown. It has been a real pleasure watching everyone grow physically, mentally, and socially. We have a great community and family here at the box. We could not have done any of this without the support of you the members. For that we say “THANK YOU!!!”. Now get back to work and look forward to another year!

WOD: Compare to 8/31/09

10 Cleans, 155M, 115W
50 Situps
8 Cleans
40 Situps
6 Cleans
30 Situps
4 Cleans
20 Situps
2 Cleans
10 Situps

*Post load and time to comments

Tom his very first day at GVCF!

Gym before!

Come in and see what exciting workout we have in celebration!

Thanks to everyone for a successful weekend. What a great turnout! We will officially be 1 year old tomorrow. Stay tuned…

READ: “Yeah, CrossFit is Expensive…” – CrossFit California City

HAPPY BIRFDAY LORIN!!!!

Don’t forget today is Grapevine CrossFit’s 1 year birthday party to be held at noon.

We will still have our regularly scheduled workout at 9am! It’s a surprise though…so come in and check it out!

Remember, Saturday workouts are a perfect opportunity to bring in friends and family to experience our great community here at Grapevine CrossFit!

John showing us his guns