Workout of the Day

Thursday 03/26/15

Don’t forget Lululemon is coming Saturday from 9-Noon! Providing drinks, food, and opportunity to shop their latest apparel!

We will still be having our regular class at 9am!

A. Warm-Up:
3x 1:00 Plank
3x :30 Hollow Rock
Max Distance HS Walk -or- 10 to 20 Shoulder Touches

B. OTM for 30:00
Minute 1: 30 Double-Unders
Minute 2: 200m Run
Minute 2: 15 Ball Slams

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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
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GVCF-Run Club
730am

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 01/06/15

Every year around this time we see a huge increase in goal setting for the new year. This is a good thing, and this article breaks it down nicely to help our fellow members set and hold on to these resolutions.
Our favorite: “Having Support Around You.” This is something the coaches and community at Grapevine CrossFit have been so proud of. We are here and never to busy to help each and every one of you to be better. Whether it’s setting a new lift PR, healthier habits at home, or just needing to unload about you week…that’s what makes this a place a home away from home, not just a gym.

http://www.tabatatimes.com/making-new-year-fitness-goals-last/

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A. Warm-Up
OTM for 9:00
Minute 1: Max Effort L-Sit (Boxes or Rings)
Minute 2: 200m run
Minute 3: Max Effort HS Hold
-You must at least accumulate :20 on the holds each round

B. OTM for 10:00
1 Power Snatch + 1 Hang Power Snatch
-Heavy, sets across

C. 3 Rounds
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest

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