Menu Close Menu

WOD & Announcements

Saturday 12.10.16 Posted by admin on December 9, 2016 • No comments



Join us today (Saturday, December 10th) for the Naughty or Nice WOD brought to you by Faith RX’d. Service is at the heart of our mission, and this year’s Naughty or Nice service event is no exception. When you “Give a Gift. Get a Lift.” you help a local child in need, take part in an awesome WOD and spread a little extra holiday happiness. Find all the details and registration at So grab some toys, get your friends, and let’s rock this year’s event!

Ways to participate for athletes:

1. Register and just bring an unwrapped gift to participating host boxes.

Athletes & spectators are encouraged to bring an unwrapped gift.  Anyone who registers can take part in the workout at a hosting box or at your home. (Still feel free to come get a good workout in even if you don’t register)  Scores may be entered onto a National leader board (similar to the Open) for those wishing to see how their score stacks against the competition.

2. Register, bring an unwrapped gift, & purchase the Awesome 2016 NoN shirt or women’s tank

Apparel proceeds & donations will support Faith Rx’d locally and nationally to bolster global chapter growth which directly impacts our ability to serve our communities, web and media content development, provide major competition presence, and sponsor fitness and faith training events for chapter leaders, coaches, box owners and athletes.

Naughty Or Nice

7 Minute AMRAP
7 Deadlifts
7 Thrusters
7 Burpee Over Bar

Men use 115 lb.
Women use 75 lb.

Men use 75 lb.
Women use 55 lb.

This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 7 deadlifts, then move to 7 thrusters, and finish the round with 7 burpees over the bar. Once the 7 Burpees over bar are completed, the athlete will move back to the barbell and begin another round, performing as many rounds and reps as possible in 7 Minutes.

Your score will be the total number of repetitions completed within the 7-minute time cap.

Friday 12.9.16 Posted by admin on December 8, 2016 • No comments

REMINDER: Tomorrow morning is the Naughty or Nice event starting at 9am. Click HERE for more details. Also, don’t forget about our Christmas party that evening starting at 6:30pm at the gym! Wear an ugly sweater or your favorite onsie, or just bring yourself! It’s potluck so bring a dish to share too. Hope to see everyone there!

A. Warmup:
3:00 passive hang
3 rounds of:
10 strict T2B (or straight leg raises)
10 Back Extensions
10 rolling pistols (5 each side: sub rolling squat, or air squats)

B. 3 rounds for time:
50 DU’s
40 Wall Balls
30 Deadlifts, 135/95

C. Cooldown:
3:00 banded hip stretch

Thursday 12.8.16 Posted by admin on December 7, 2016 • No comments



A. Warmup:
3 sets of:
10 Banded Row
10 Plyo Pushups, to plates (sub regular pushups if max rep is under 20)

B. Strict Press 3-3-3-1-1-1
Add weight each set, kind a new 1RM

C. Super set:
RDL 3 x 10 @ 45% of DL 1RM (or +5-10lbs from 11.30.16), rest :30
Ring Dips, 3 x max rep, rest 3:00
Scale up: max rep MU + 3 Ring Dips

Banded Rack Stretch, 3:00 each side
Banded Hip Stretch, 3:00 each side

Wednesday 12.7.16 Posted by admin on December 6, 2016 • No comments


Looking to spread a little extra holiday cheer this year? Then “Give a Gift. Get a Lift” by participating in Naughty or Nice 2016. Benefiting local children in need, this is a great way to have some holiday fun and participate in a service event. Get all the details and get registered at We are hosting this great event on Saturday, December 10th during the 9am Community WOD and 10-12 Open Gym.


A. Warmup:
3 sets of:
10 Goblet Squats
10 KB Windmills
10 Ring Rows

B. Atlas Stone work
*15:00 of over the bar

C. For time:
100/70 Cals on Assault Bike

D. Cooldown:
3:00 Lizard Stretch
Banded Arm stretches with remainder of time

GVCF CHRISTMAS PARTY! Posted by admin on December 6, 2016 • No comments


Tuesday 12.6.16 Posted by admin on December 5, 2016 • No comments

REMINDER: We will be hosting the Naughty or Nice WOD brought to your by Faith RX’d, this Saturday December 10th for both the 9am Community WOD and 10-12 open gym. Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift.  In 2015, host gyms collected gifts for kids by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. The second annual event is going to be bigger and better than ever and we are invited to take part! To learn more about the cause and register and donate please click HERE.


A. Warmup:
Overhead Squat Mobility Prep

B. Overhead Squat 5-5-5-3-3-3
*add weight each set, work to a heavy 3. Starting weight should be close to 80%

C. 3 x Super sets of:
5-10 GH Raises
5-10 DB Pushup + Row (Pushup + Row R + Row L)

D. Cooldown:
3:00 Couch Stretch


Monday 12.5.16 Posted by admin on December 4, 2016 • No comments

A. Warmup:
400m run + DROM
3 sets of
60% max rep Pullups
15 RKB swings
7 Box jumps, step down

B. For time:
Hang Power Clean, 185/135
Burpee pullups
*sub target burpees

C. Cooldown:
5:00 row or AB
3:00 pancake split
30 Banded pull aparts w/ :05 negative