Workout of the Day

Wednesday 04/22/15

A. Warm-Up:
3 Rounds:
2 Rope Climbs*
Max HS Walk (or 20 Shoulder Touches)
30 Double-Unders

*Scale-up: Legless

B. Every 2:00 x 8
1 Push Press + 1 Push Jerk
-Add weight each set
-2 separate movements

C. Tabata Push-Ups


GVCF-Run Club
Grapevine Middle School, 6am

1 hard 200m run, 1 easy 200m run x 4 sets
-rest as needed between efforts019

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.