A. Every 2:00 for 20:00
2 Front Squat
-95-100% of clean max
B. AMRAP 5:00 Burpees
-at the top of each minute complete 20 double-unders or 20 singles
Don’t forget to see our Regionals Weekend Schedule:
Classes: 530am, 6am, 3-530pm Open Gym, 530pm
Cancelled: 8am, 930am, AM Open, Noon
Grapevine CrossFit Team: 9am and 10:50am Work-Outs
Saturday: Gym is Closed, GVCF Team times TBA
Sunday: Gym is Closed, GVCF Team times TBA
Come out to support Grapevine CrossFit as one of two affiliate teams from the DFW to be competing at the CrossFit South Regionals. This is a big accomplishment and we are so proud of all the hard work they have put in!
A. Warm-Up: 3 Rounds,
5 Rep Bear Complex 95m/65w
1 rep of Bear= 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
-can combine movements
B. Back Squat 10-10-10
C. Front Squat 3-3-3-3-3
D. Glute-Ham Raises 5×5
6am, Grapevine Middle School Track
-rest as needed between
Shuttle: start at goal line 0->20->0->40->0->60, etc
PLEASE ADVISE: Morning classes are cancelled due to local school districts being closed.
We will begin classes at Noon.
The second CrossFit Open Work-Out will be announced tonight at 7pm! We will be hosting the live announcement again this week. Please be mindful of the other classes going on at this time while here! Please also make sure to sign-up for when you will need a judge. If you are re-doing a work-out as the weekend continues you will need to sign-up again.
4x :20 Box Hamstring Stretch, walk your hands closer and closer to the box until you feel a stretch in your shoulders and hamstrings.
B. Back Squat 3×10 @ 65%
C. Front Squat 3×5 @ 75%
D. 5×10 GHD Sit-Ups
-Scale up: Weighted
-Scale down 3×10, 5×5
Back to regular hours, yay!
The first 2015 CrossFit Open Work-out will be announced tonight! Don’t forget to sign-up for a judging slot if you haven’t already.
A. Gymnastics Warm-Up
-3 attempts at max effort L-Sit
-4x :20 thoracic spine barbell stretch
B. Back Squat 3×10 @ 62.5%
C Front Squat 3×5 @ 72.5%
Don’t forget the first meeting for the Grapevine CrossFit Running Club will be at 6am. Brandon will be here the first day as well. This is a FREE club and opportunity to get together for something people hate to do (or love…).
Grapevine Middle School Track
301 Pony Parkway
Grapevine, TX 76051
*Bring a time keeping device and dress for cold weather.
GVCF-RC Track Work-Out:
A. 400m x4
B. 200m x8
C. 100m x10-Cut-off is 45:00
A. Back Squat 3×10
-60% of 1RM
B. Front Squat 3×5
-70% of 1RM
C. Glute Ham Raises, up to 30 reps
“The Open, even more so this year, is a qualifier for a very small percentage of the participants. For the other 100,000 or more of you, there is very little pressure. Just like every other day of the year, it’s an opportunity to create goals and attack them, to test yourself and compare your performance to last year, and an opportunity to expect your best performance possible. What makes this different from any other day? There is no need to inflict unnecessary pressure on yourself and destructively compare yourself to Games athletes who have made this their livelihood and job. If you expect the best from yourself every day and enjoy exercising with your friends, the Open is just another day of doing what you love.”
– Read more here
A. Back Squat 10-10-10
-57.5% of 1RM
B. Front Squat 5-5-5
-67.5% of 1RM
C. 3x max rep strict pull-ups
-3-5:00 rest between sets
Please activate some Widgets.