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Tag → 800m run

Tuesday 07/14/15 Posted by admin on July 13, 2015 • No comments

Don’t forget, CrossFit Kids starts back up today at 10:30am!

A. Warm-Up: 3x,
:30 L-Sit
:30 Box Stretch
ME HS walk or 3 kick up drills

B. Press 3-3-3-1-1-1

C. For Time:
800m Run
KB Swings 53m/35w
800m Run


Tuesday 07/07/15 Posted by admin on July 6, 2015 • No comments

Don’t forget CF Kids Summer Camp will start back up NEXT Tuesday the 14th.

Also, this Friday we will be hosting WOD and Wine: GVCF Ladies Event. More information can be found by clicking here.

A. Back Squat
3 @ 67.5%
3@ 75%
3+ @ 85%
5×10 @ 55%

B. For Completion:
1000m row
800m run

Saturday 07/04/15 Posted by admin on July 3, 2015 • No comments

Happy July 4th! A reminder, one class today at 9am.

“Team Helton”
3 rounds:
800m run (together)
30 DB Squat Cleans (each)
30 Burpees (each)

-equal work, one person working at a time
-may use kettlebells


U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Thursday 06/25/15 Posted by admin on June 24, 2015 • No comments

A. Back Squat
3 @ 65%
3 @ 75%
3+ @ 85%
5×10 @ 55%

B. For Completion:
800m run
50 Medball Sit-Ups
25 GHD Sit-Ups




Tuesday 06/02/15 Posted by admin on June 1, 2015 • No comments

A. 10:00 Coach Led Hip and Shoulder Stretches
Warm-Up, 3x:
:30 Box Stretch
15 Hollow Rocks
Max HS Walk or 5 HS Kick-Up Drills

B. For Time:
800m Run
immediately followed by,
3 rounds:
10 DB Man-Makers (Push-Up, R/L Row, Power Clean, Push Press)

Tuesday 01/27/15 Posted by admin on January 26, 2015 • No comments

A. Deadlift 8-8-8
-70% of 1RM, or add weight from 1/19

B. For Time:
200m run
20 GHD Sit-Ups
400m run
40 Toes to Bar
800m run
60 Straight Leg Sit-Ups


Wednesday 12/31/14 Posted by admin on December 30, 2014 • No comments

Last work-out of 2014!!!

Great read: Getting Ready for Resolution

“Take what you’ve got and focus it like a laser on your greatest opportunity. It might be a weakness to address, a brand new skill to acquire, whatever. Push hard and move the biggest needle forward first.  There’s no better way to start.”


“New Years Eva”

5 rounds for time of:
Run 800 meters
30 KB Swings 72m/53w
30 Pull-ups

-45:00 cut-off, scale weight/reps/runs accordingly (Speak to your coach).