Workout of the Day

Tuesday 01/13/15

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-30:00 cut-off


Workout of the Day

Friday 09/27/13

NO 5:30pm class today, mandatory Grapevine Gauntlet meeting in place of this. There will also be no classes on Saturday the 28th due to the event.
You can set-up tents and chairs outside Saturday morning. Athletes are required to check in at 8:30am AT THE LATEST.
The kids room will be closed during the event, please plan accordingly.

CrossFit Warm-Up


3 Rounds
800m run
50 Back Extensions
50 Sit-Ups


“1/2 Michael”
3 rounds:
400m run
25 Supermans
25 Sit-Ups


Workout of the Day

Sunday 08/11/13

Happy Birthday Sarah B.!

400m Farmers Walk

*This is NOT A TIMED workout. The idea is to pick up something heavy and walk the distance carrying it to work on grip strength. Dumbbells, Kettlebells, or Plates. Please do not drop them on the concrete during walk.

5 Rounds:
10 GHD Sit-Ups
10 Back Extensions

*Scale-up: Weighted
*Rest as needed between rounds, not for time

Strong Girl!