Workout of the Day

Saturday 06/13/15

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


Workout of the Day

Saturday 06/08/13

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

Workout of the Day

Saturday 02/09/13

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


Workout of the Day

Saturday 09/15/12

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


Workout of the Day

Saturday 03/03/12

*Come watch those competing in the CrossFit Open work-out at 10:00am today!

*Paleo Results will be announced Monday (Sorry for the delay there were some time issues!)

In teams of 2 complete As Many Reps as Possible in 20:00:
1 Mile Run
100 Flutter kicks
100 Squats
100 Mountain Climbers
100 Walking Lunges
100 Burpees
*Post times to comments
-1 person working at a time during movements
-50 reps each broken up however
-Must finish first movement before going to the next

James doin work!