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Tag → 800m run

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).



Tuesday 12/09/14 Posted by admin on December 8, 2014 • No comments


Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile


U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Thursday 11/27/14 Posted by admin on November 26, 2014 • No comments

Happy Thanksgiving All! Open Gym Today from 8am-10am Only.

3 rounds:
800m run
30 DB Squat Cleans 50m/30w
30 Burpees


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, FL, 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.



“12 Days of Thankfulness”
1 200m Run
2 Muscle-Ups
3 Dumbbell Thrusters (55/35 lbs)
4 Burpee Box Jumps (24″/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Toes to Bar
10 Lunges with Dumbbells (55/35 lbs)
11 Ring Dips
12 Man-Makers (55/35 lb DBs)

Friday 11/21/14 Posted by admin on November 20, 2014 • No comments

A. AMRAP 1:00
Power Clean and Jerk 185m/135w
-rest 3:00
AMRAP 1:00
Power Clean and Jerk 205m/145w
-rest 3:00
AMRAP 1:00
Power Clean and Jerk 225m/155w

B. For Time:
800m run
50 DB Snatch (alternating)
30 Toes to Bar


Friday 10/17/14 Posted by admin on October 16, 2014 • No comments

Don’t forget to contact Shane for beginner/intermediate Olympic Lifting this Saturday at 7am-9am.

A. OTM for 12:00
2 Power Clean + 1 Front Squat
-sets across

B. For time:
800m run
50 Burpee Pull-Ups


Friday 8/15/14 Posted by admin on August 14, 2014 • No comments

We are celebrating Grapevine CrossFit turning 5! What a journey it’s been and we’d love to have all of you celebrate with us!
Join us at Chill in Grapevine October 4th @ 2:00pm-6:00pm for some food, drinks, and fun! It’s a great opportunity to meet other members and mingle with your fellow athletes! Adults only, and we are asking you only bring significant others or close family.
We will have food provided in the back bar area, but we are free to mingle throughout the whole establishment.

Please add yourself to the group and join if you plan on coming! Facebook event click here.

Strict Press Biathlon
800m Run
21 Unbroken* Strict Press, 115m/75w
800m Run
18 Unbroken* Strict Press
800m Run

15 Unbroken* Strict Press,

*200m Run penalty must be completed any time the strict press is broken.
You may rest in the rack position, any bend in knees is considered a break

-30:00 Cut-Off, Scale accordingly

Read: Keep it CrossFit: Why You Need Time Caps

Friday 06/27/14 Posted by admin on June 26, 2014 • No comments

Make sure to take a look at our 2014 Paleo Challenge and Athlete’s Challenge Information if you haven’t already!

A. 10:00 HS work

B. For Time:
10 Muscle-Ups*
20 HSPU**
30 Hang Cleans 115m/85w
800m run

*Sub Bar Muscle Ups, Chest to Bar Pull-Ups, Ring Rows
**No more than 1 abmat

A big congrats to these 2 on their recent engagement! Guess where they met you guys?!

A big congrats to these 2 on their recent engagement! Guess where they met you guys?!