Announcements

Olympic Weightlifting Classes

Olympic Weightlifting Classes:

It’s time to work on your technique and drill the fundamentals of the Snatch and the Clean & Jerk with a class specifically designed to hone your skills.


1 session per week, Saturdays @ 7am

The goal of this class is to get more exposure to the main lifts: the Snatch and the Clean & Jerk. Beginners encouraged and intermediate lifters welcome. Programming will be strictly the both lifts every session. If you’d like to register you can click the link below. You can also shoot us a message for more info or to register to shane@grapevinecrossfit.com

Course info:
Start Date: Saturday, November 3rd, 2018 @ 7am
*Class will meet for 6 weeks every Saturday at 7am and be up to 2 hours in length. There will be no class the week of Thanksgiving.
Cost will be $120 for the course and coached by Shane
-LIMITED SPOTS AVAILABLE

REGISTER HERE


2 sessions per week, Mondays and Wednesdays @ 6:30pm

The goal of this course is to build proficiency and strength in both the main lifts (snatch and clean & jerk). Beginner to advanced athletes are encouraged to enroll to get more exposure to the lifts outside of the daily gym workouts. Programming will be general in nature will an individual emphasis based on needs established by the coach. A typical class will have a designated warmup with a main lift focus and 1-2 accessory lifts designed to aid in movement development. If you’d like to register you can click the link below. You can also shoot us a message for more info or to register at info@grapevinecrossfit.com

Course info:
Start Date: Monday November 5th, 2018 @ 6:30pm
*Class will meet for 6 weeks every Monday and Wednesday at 6:30pm and be up to 2 hours in length. Arrangements for the week of Thanksgiving will be discussed among the class.
Cost will be $180 for the course & coached by Alex
-LIMITED TO 10 PARTICIPANTS

REGISTER HERE


If you have any interest in other dates and times please let us know! – info@grapevinecrossfit.com

Workout of the Day

Saturday 10.20.18

Saturday 10.20.18

Teams of 4:
4 rounds for time of:
400m Row
200m Weighted carry, 45/35
20 Burpees
30 KB Swings

Partner 1 completes a 400m row while 2 completes the carry then switch. Partner 3 completes 20 burpees while 4 completes 30 swings then switch. Once both have completed their sets they will switch movements. and complete the work the same way for 4 rounds. Note: Each person completes 4 rounds of every movement.

Workout of the Day

Friday 10.19.18

Friday 10.19.18

A. Warmup:
500m row (250 easy/250 hard)
DROM
Power Clean warmup

B. OTM for 10:00
1 Heavy Power Clean + 3 Tall Box Jumps
*choose weight, adjust if needed

C. For time:
100/70 Ski erg calories

D. Cooldown:
Foam roll for remainder of class

Workout of the Day

Monday 10.15.18

Monday 10.15.18

A. Warmup:
DROM
3 sets of
5 Snatch Grip Push Press, bar
5 OHS, bar

B. 3 Snatch Grip behind the neck Push Press + 3 Overhead Squats
*Work up to a heavy set in 15:00
-take from rack

C. 3 rounds for time:
10 Front Squat, 135/95
50 DU’s

D. Cooldown:
2:00 Couch Stretch, ea.