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Tag → flutter kicks

Saturday 08/29/15 Posted by admin on August 28, 2015 • No comments

In teams of 3:

20:00 AMRAP

Partner A, Pace Setter:
200m run
15 pushups

Partner B & C:
10 Squat Jumps
10 Leg Lifts
20 Flutter Kicks

Switch after the 15 push-ups are complete

-rest 5:00

6:00 to complete 120 burpees
Penalty: 800m Indian Run

Saturday 06/13/15 Posted by admin on June 12, 2015 • No comments

In Teams of 3:

AMRAP 15:00
T1: 200m run (Pace Setter)
T2: AMRAP 5 Push-Ups/ 10 Lunges
T3: 15 Straight Leg Sit-Ups

-rest 5:00

AMRAP 10:00
T1:  15 Burpees (Pace Setter)
T2 and T3: AMRAP 30 Flutter Kicks/ 15 Air Squats

The teammate that is running or doing burpees sets the pace. Other partners will do their work until the pace setters movement is complete. Then you switch and rotate.

Grapevine Middle School, 8am
4x800m run
-at the beginning of each complete 15 burpees and 30 air squats
-rest as needed between runs


Friday 11/28/14 Posted by admin on November 27, 2014 • No comments

There is only a 9am class and 10am-12p Open Gym.

Don’t forget our 6th Annual Tacky Christmas Sweater Party and Paleo Potluck is Saturday, December 6th at 6pm. Details here.

In Teams of 2:
AMRAP 20:00
100 Flutter Kicks
400m Run
100 Lunges
400m Run
100 Box Jumps
400m Run

-Runs are together, only one person can work at a time on movements


Saturday 08/09/14 Posted by admin on August 8, 2014 • No comments

Run 1000m alternating every 200m

Then 3 Rounds
20 Burpees
40 Goblet Squats
60 KB Swings
80 Lunges
100 Flutter Kicks (each)

Run 1000m alternating every 200m

Reps are split in half, one partner works while the other rests.

30:00 cut-off for class.


Saturday 06/08/13 Posted by admin on June 7, 2013 • No comments

Happy Birthday Kelly Hernandez!

Reminder there is ONLY a 9am class today. 10am is cancelled.

Come out to suppoer your GVCF Masters Competitors at The Wodfather Games!

3 rounds:
1:00 Flutter Kicks/ Partner plank hold
1:00 DB Push Press/ Partner squat hold
1:00 DB Deadlift/ Partner plank hold
1:00 SL Sit-ups/ Partner Squat hold
2:00 Rest

-One partner completes the movements while the other does the designated hold, then they will switch and complete the opposite
-After they have completed both the movements and holds there is a rest period of 2:00

Saturday 02/09/13 Posted by admin on February 8, 2013 • No comments

Don’t Forget: Paleo Kick Off Meeting will be TODAY. Your choice of 8:30 am or 11:00 am.  Brandon and Tim will be hosting the meeting outside the gym and information will be taken in the office area.

Measurements, Weight and Photos will take place today if you attend a meeting. If you are unable to attend you have until Friday the 15th to get all information in. Remember $40 cash only to enter the contest.

Please note all information will be kept private and only your trainers will have access to it.

Happy Birthday Anna!

AMRAP 25:00
Teams of 2:
1 mile run
100 Flutter Kicks
100 Squats
100 Mountain Climbers
100 Burpees

*1 partner working at a time, runs and repetitions split however
*Must complete one movement before moving to the next


Saturday 09/15/12 Posted by admin on September 14, 2012 • No comments

Class today 9am and 10am!
Next week (9/22) we will not have Saturday classes due to our in-house competition, please make note!

Happy Birthday Dave R. and Seth T.!

Teams of 4:
Row 2000m
40 Ring Push-Ups
100 One-Legged Partner Burpees
200 Prisoner Squats
300 Flutter Kicks
400m Partner Carry
*Post time to comments