Workout of the Day

Tuesday 05/12/15

For the regionals weekend schedule update, please check back at announcements on our website. We will also be posting it on our Facebook Page.

Friday, May15th:
Classes: 530am, 6am, 3-530pm Open Gym, 530pm
Cancelled: 8am, 930am, AM Open, Noon
Grapevine CrossFit Team: 9am and 10:50am Work-Outs

Saturday, TBA

Sunday: Gym is Closed, GVCF Team times TBA

*If you ordered a hoodie, they are in Bevin’s office. Cash or checks payable to Matt Taylor.

A. Warm-Up:
3x Max Distance HS Walk
-sub 3×10 Shoulder Touches

B. OTM for 30:00
Minute 1: 10 Box Jumps
Minute 2: 10 Ball Slams
Minute 3: 10 Push Press 95m/65w


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

Wednesday 03/04/15

GVCF-Running Club-6am
Due to weather the running club will meet at the gym and complete the work-out using the rowers.
1:00 on, 1:00 off x 20
-For Max Distance

A. Warm-Up:
1:00 Static HS Hold (belly to wall)
5 Wall-Walks
20 Shoulder Touches
10 Hip Touches
Max Distance HS Walk*
*or 10 more shoulder/hip touch

B. Every 6:00 for 30:00 (5 rounds)
8 Push Press 135m/95w
15 Box Jumps 24m/20w (step down)
20 KB Swings 53m/35w