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Tag → Wall Balls

Tuesday 12/02/14 Posted by admin on December 1, 2014 • No comments

It’s back! Our favorite time of year, the Tacky Christmas Sweater Party! Grab your grandmother’s sweater and get your reindeer gear in order.
Saturday, December 6th @ 6pm we will eat, drink and be merry! Come one come all!

We are asking those who attend to bring their favorite Paleo treat! It can be an appetizer, dessert, entree, meat, etc.. It’s a great opportunity to show the community that eating healthy can be fun 🙂

We are providing the alcohol! Beer and Wine.

RSVP to comments or by clicking here.


A. OTM for 12:00
1 Power Snatch + 1 OHS
-sets across

B. 3 intervals:
350m row
10 Slam Balls (Heavy)
20 Wall-Balls


Monday 11/10/14 Posted by admin on November 9, 2014 • No comments

A. OTM for 10:00
1 Push Press + 1 Push Jerk
-sets across

B. For Time:
3 rounds:
25 Wall-Balls 20m/14w
25 KB Swings 53m/35w


Friday 10/03/14 Posted by admin on October 2, 2014 • No comments

Power Clean 135m/95w
-8:00 cut-off

rest 5:00

3 rounds:
15 Wall-Balls
10 Toes to Bar
5 Shoulder to Overhead 155m/110w
-8:00 cut-off



Wednesday 09/17/14 Posted by admin on September 16, 2014 • No comments

A. 10:00 Shoulder Touch Practice

B. 4 intervals:
400m run
20 Wall-Balls
20 Ball Slams


Wednesday 09/10/14 Posted by admin on September 9, 2014 • Comment

A. 20:00 to find a 3RM Power Clean
-Must be touch and go
-Can rest in the rack or above the knee if needed

B. 5 rounds:
15 Wall-Balls
30 Double-Unders*

*60 Singles
-10:00 cut-off


Friday 07/11/14 Posted by admin on July 10, 2014 • Comment

A few reminders:
-The Paleo and Athletes Challenge Meetings are Friday @ 630pm and Saturday @ 7am. It is crucial you make on of these.
-The gymnastics items in the back area are free to anyone who wants them! They don’t have to be a part of GVCF.
-Yoga times are now 10:30am Saturday and 6:30pm Monday in the very front office area. If you go through the coaches office hallway and keep going…you’ll find it!

A. 10:00 HS Practice

B. 5 rounds for time:
5 Deadlift 315m/225w
10 Bar Facing Burpees
15 Wall-Balls 20m/14w
800m run (included in time)

*Scale weight accordingly


Melissa in August 2012!


Thursday 06/19/14 Posted by admin on June 18, 2014 • No comments

3 rounds or 12:00
:30 HS Hold
10 Hollow Rocks
:30 Bar Hang
5 Burpees

Achilles Band Stretch: 1:00 each side, each direction

5 rounds:
400m run
30 Box Jump 24m/20w
30 Wall ball shots 20m/14w

-30:00 Cut-Off