Workout of the Day

Tuesday 08/04/15

Don’t forget to spread the word about our “Legends of the WOD” competition coming in September! Information found here:

Registration is now open!

A. Warm-Up, 3x:
With a barbell complete:
3 Tall Snatch
10 Good Morning
:30 Box Stretch

B. “Rankel”
AMRAP 20:00
5 Deadlift 225m/155w
7 Burpee Pull-Ups
10 KB Swings 70m/53w
200m Run


U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Workout of the Day

Friday 04/17/15

A. Warm-Up:
:30 HS Hold (belly to wall)
:30 Thoracic Spine Stretch on Box
10 Banded Good Mornings
10 Monster Walks

B. “Bell”
3 rounds for time of:
21 Deadlifts 185m/135w
15 Pull-ups
9  Front Squats 185m/135w


Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Workout of the Day

Tuesday 09/23/14

Congratulations to everyone who competed on Saturday in the “Partner Throwdown” at CrossFit South Lewisville. What a great showing for GVCF with 5 teams making  it to the finals, 3 1st place finishes, and 1 second place finish. Thank you to everyone who came out to support the group as well, we love our community!

A. Warm-Up, 3 rounds:
10 GHD Sit-Ups
:30 HS Hold
10 Bar Swings
:30 Plank
10 Good Mornings
:30 Bar Hang

B. “DT”
5 Rounds:
12 Deadlifts 155m/110w
9 Hang Power Cleans
6 Push Jerk
-12:00 Cut-Off

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.







Workout of the Day

Friday 08/22/14

15:00 Mobility

AMRAP 10:00
2 Deadlifts 315m/225w
6 OTB Burpees
25 Double-Unders
4 Deadlifts
6 OTB Burpees
25 Double-Unders
6 Deadlifts
6 OTB Burpees
25 Double-Unders

…continue adding 2 deadlifts each round until the time is up, all other repetitions remain the same. Your score is total number of deadlifts


Workout of the Day

Tuesday 07/29/14

A. Warm-Up:
3x thru, 1-10 reps of each (up to 15:00)
Rope Climb
Jumping Good Mornings
GHD Sit-Ups

B. OTM for 20:00
Even: 2 Deadlifts @ 70-75%
Odd: 30 Double-Unders

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.” – Greg Glassman, Founder of CrossFit