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 03/07/15

Work-out today at 9am! Reminder there is no open gym due to the CF Open Work-Out.
In Teams of 2:
AMRAP 12:00
10 Burpees
15 KB Swings
20 Straight Leg Sit-Ups
rest 3:00
AMRAP 12:00
200m run
20 Lunges w/ KB
200m run
20 HR Push-Ups
GVCF-Run Club

Horseshoe Trail Park Entrance. Directions can be found on our Facebook page. This is a FREE club and opportunity for members as well as their friends and family interested.
Horseshoe Trail 5k Out and Back

This will be used as a baseline
Link for the route:
Workout of the Day

Tuesday 10/07/14

A few reminders: Thursday at 6:30pm YOGA will be held in the front room. This is free for unlimited members, but all others can pay a $10 drop-in or buy a punch card.

Wednesday we will be finding 1RM Back Squat.

A. Every 2:00 for 12:00 (6 sets)
3 Shoulder Press @ 85%

B. 3 intervals:
500m row
10 Chest to Bar Pull-ups
15 Burpees
20 Straight Leg Sit-Ups

Workout of the Day

Saturday 07/19/14

In Teams of 2, 4 minutes each station, rest 1:00 between each, complete sequence 2 times

Bar Hang/ 10 Burpees
Plank Hold/ 200m run
Bar Hang/ 10 Straight Leg Sit-Ups
Plank Hold/ 10 Air Squats

-One partner is in the static position while the other is working, then they switch
-If partner comes out of the bar hang or plank, the other partner must stop working until they are back into position


Workout of the Day

Saturday 07/12/14

In Teams of 2:
AMRAP 20:00
200m run with DB (together)
8 Pull-ups
16 Straight Leg Sit-Ups

*No bands, sub ring-rows
*While one partner is working, the other must be holding the DB Overhead, if the DB comes out of the overhead position, the other partner must stop working.
*Equal reps and equal work
*Cannot go to the next movement until you each do the reps for the previous



Workout of the Day

Friday 07/04/14

Happy July 4th! Remember only one class today at 10am.

Team “Hansen”
5 rounds:
30 KB Swings 70m/53w
30 Burpees
30 Sit-Ups

*Equal work, cannot move to next movement until both have completed 30 each *30:00 cut-off


Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).