Workout of the Day

Wednesday 3/17/10

HAPPY ST. PATTY’S DAY!!!!!! – GVCF is going to partake in some after hours (around 7:45pm) festivities at the Tilted Kilt in Grapevine to celebrate St. Patrick’s Day.  This Irish Pub is owned and operated by two of our own: Luis and Laura Hernandez. They will have green beer (for those that can have it!), great drink specials, and live music. Come out and unwind!

*Day 76 of 100 Days of Pushups

Hang Power Clean 5-5-5-5-5
Work up to a 5RM


3 rounds for time of:

400m run
50 Double Unders
20 KTE’s

*Post loads and time to comments

READ: “Soy, Toxins, Fast Food, & Fat”The Fitness Spotlight


Workout of the Day

Saturday 3/13/10

*Day 72 of 100 Days of Pushups

**REMEMBER: TIME CHANGE HAPPENS SUNDAY MORNING AT 1:00AM. Spring Forward – This means it will jump to 2am!!! Just a reminder in case you forgot!

CrossFit South Central Sectionals – we will be keeping you updated as to what is going on! The link may have updates as well. Have a great Saturday!

Team WOD (2 teams)

“Running Cindy”

While one team is running an 800m run together, the other team is completing as many Cindy rounds as possible…when all members of the running team complete their 800m run the teams switch places.

1) No partial rounds count
2) Max rounds wins
3) Everyone works at the same time
4) Everyone must finish the run before the teams switch
5) Each team must run twice, so be the fastest!

“Acid-Base Balance & Your Health –

“There is nothing so likely to produce peace as to be well prepared to meet the enemy.” – George Washington

Workout of the Day

Thursday 3/11/10

*Day 70 of 100 days of pushups


We are about 60 days into the Paleo challenge…HOW IS EVERYONE FEELING?! I can tell who’s sticking with it by the size of their abs (cough, Charles, cough). Post to comments your thoughts.
Also, If you haven’t already, check out pictures from our WOD’s click here.

Reminder: We will only be having morning classes this Friday 3/12/09: 600am, 730am, 830am. Regular Saturday Workout will continue as scheduled!


3 rounds:

400m Run

10 cleans to overhead (135/85)

10 GHD sit-ups

*Post loads and time to comments

The Paleo Diet Blog

Jodi doing work on the OHS!
Jodi doing work on the OHS!
Workout of the Day

Wednesday 3/10/10

*Day 69 of 100 days of pushups…WHO’S STILL GOING STRONG!?!

NOTE: The 60 day check-in for the 90 day Paleo Challenge is this week! Bring your food logs and get ready to be graded! – Challenge ends April 10th. Only 30 more short days to go. Keep it up everyone!

Happy Birthday Shelly!!!!!!!!

Shelly’s B-day WOD:

3 rounds for time of:

200m run
31 Overhead squats, 65M, 45W
31 Situps
31 Pullups

Everyone wish one of our newest members Shelly a Happy B-day, and give her some spankings when you see her!!


Workout of the Day

Tuesday 3/9/10

*Day 68 of 100 days of pushups

*Reminder 6:30 pm class is open gym today, we will have a warm-up for you on the board! The new round of fundamentals will continue as planned.


Deadlift 8-8-8

-Rest 3 min. between rounds, increase weight each set


50 pull-ups, 50 burpees. Boom.

Buddy Carries! (Notice the smiles...I love it!)

Workout of the Day

Monday 3/8/10

*Day 67 of 100 Days of Pusuhps

NOTE: Due to a schedule conflict tomorrow (Tuesday, March 9th) we are going to have the 6:30pm class as an open gym format and the new rotation of T/TH/Sat fundamentals will start as planned. There will be a set warmup on the board, along with the WOD. Sorry any inconveniences.

For time:

Run 250m
25 Snatches (75/45)
25 Kettlebell Swings (55/35)
25 Overhead Squats (75/45)
25 Box Jumps (20″/16″)
25 Sumo Deadlift High Pulls (75/45)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45)
Run 250m
*20 minute time limit.

Jon & Kevin...burpees...Saturday....
Jon & Kevin...burpees...Saturday....