Want to try us out? Come join us for one free introductory workout Saturday at 9:00 AM.

Join us for one free introductory workout Saturday at 9:00 AM.

FIND YOUR COMMUNITY

Want to try us out? Come join us for one free introductory workout Saturday at 9:00 AM.

FIND YOUR COMMUNITY

FIND YOUR COMMUNITY

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Image is not available
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Friday 10.18.19

A. Warmup:
400m Run
DROM
3 sets of:
5 Wall Balls
7 Ring Rows
9 Lateral hops
*80% effort, 90% effort, 100% effort

B. CrossFit Open 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

Rx’d (Ages 16-54)
♀ 35-lb. DBs competition. ♂ 50-lb. DBs
Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders ♂ 35-lb. DBs, hanging knee-raises, single-unders
Masters 55+
♀ 20-lb. DBs ♂ 35-lb. DBs
Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders ♂ 20-lb. DBs, sit-ups, single-unders

C. Cooldown:
Foam Roll for remainder of class time

CORE HOMEWORK:
100 Plank Hold Knee to Elbow, alternating
*Each Break = :20 Hollow Hold

Posted in Workout of the Day |
DESIGNED FOR UNIVERSAL SCALABILITY
GET FIT - DEVELOP FRIENDSHIPS - BUILD COMMUNITY
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Hours & Schedule

Monday – Thursday:
CrossFit Classes: 5:30am, 6:00am, 8:00am, 9:30am, 12:00pm, 5:00pm, 6:00pm, 7:00pm
Open Gym: 10:30am-12:00pm & 3:00pm-5:00pm

Friday:
CrossFit Classes: 5:30am, 6:00am, 8:00am, 9:30am, 12:00pm, 5:30pm
Open Gym: 10:30am-12:00pm & 3:00pm-5:30pm

Saturday:
8:00am Specialty Class*
9:00am Group Class
Open Gym: 10:00am-12:00pm

Sunday:
Open Gym: 10:00am-12:00pm

*Specialty Classes rotate weekly between Olympic Lifting skills & Gymnastic skills. Included in an Unlimited Membership.

GET FIT - DEVELOP FRIENDSHIPS - BUILD COMMUNITY
GET FIT - DEVELOP FRIENDSHIPS - BUILD COMMUNITY
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Contact Us

Email:
info@grapevinecrossfit.com

Phone:
(817) 251-4748

Gym location:
607 W. Dallas Road Suite 1000
Grapevine, TX 76051

Mailing Address:
P.O. Box 219
Grapevine, TX 76051