Announcements, Gym Blog, Workout of the Day

Gym Opening Procedures

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We are so excited about opening up on June 1st! We cannot thank you enough for your continued support during this time. We know this has been a tough experience for all and look forward to working towards getting back to normal! We have a lot of information to share so please be sure to read all of the information CAREFULLY. Please know that we will be erring on the side of caution as we transition through re-opening fully and will do so in  phases. Your health is our biggest priority!

Here’s a full explanation on our opening process:

As you know, we will open June 1st. Class times will be limited while we remain in Phase 1 as well as class capacity to no more than 8 athletes per class. This is only temporary as we will gradually increase class times and sizes once we move into further phases. Open gym will be included in further phases. CLASS SIZE IS CURRENTLY AT 12 PER CLASS.

We will require all athletes to register for classes.  Class registration will be available 72 hours  7 Days in advance with each class requiring a minimum of 3 hours to cancel. There will be a $15 no show fee applied if not cancelled within the 3 hour timeframe, including “late cancellations” (within 3 hours of the class). We want to be fair to everyone and make sure all available slots are filled.

If you try to register for a class and its full, you will automatically be placed on a waitlist in Push Press. If that class time becomes available, you will receive an alert that it let’s you know that slot is available. If you’re unfamiliar, the video below will walk you through how to register for a class.


GVCF Guidelines for Phase 1

  • Classes will meet at 5:30 AM, 8AM, 5PM and 6:15PM (except Fridays 4PM and 5:15PM) Friday’s at 5:15pm & 8am and 9am on Saturday. We also have Open Gym times Monday, Wednesday, and Friday from 3pm – 5pm. We plan to open up more times soon (dated as of Oct. 1)
  • Total athletes per class: 12
  • Each athlete will have a designated 8×8 workout area separated 8′ from the next athlete.
  • The coach on duty will check members temp upon arrival.
  • Athletes must pre-register for spots.
    • If class is full, they will be placed on a wait list.
    • Athletes will be allowed to register 72 hours 7 days in advance.
    • Athlete’s will have 3 hours to cancel reservation. If no shows or does not cancel within adequate time, a $15 fee will be applied. Again, we want to ensure that all spots are utilized for those wishing to use them.
  • No “walk-ins” allowed.  There will be NO EXCEPTIONS to class sizes.
  • No personal items allowed in warmup area.  Athlete will bring any personal items to their work station.
  • For the time being, kids will not be allowed at the gym.
  • Water machine will NOT be available to use. Athlete must bring their own water.
  • Community chalk is no longer permitted.
  • Cubbies are no longer available.
  • If recent travel out of US or a “hot spot” area, athlete must disclose prior to registering.
  • No drop-ins will be allowed through phase 1. We will reserve all slots for current members.
  • Limit restroom use if possible.
    • We will ask all members to try and use the restroom prior to arriving but understand that some may need to use it during that hour.
  • Shower use is prohibited.
  • Masks are NOT required, but feel free to wear one.

General Flow of Class

Athletes wait outside  and will be called in one by one.  Coach will stand in entry area by kiosk.  Athlete will use hand sanitizer upon entry.  Coach will do a temp check on athlete.  A temp of 100.4 or greater is considered a positive finding. (see protocol for illness).

Upon completion of temp check, coach will assign athlete a number and athlete will walk to number in warmup area.

Once all athletes have completed the initial step and while the members are in the warmup are the coach will discuss the general flow of class which is as follows:

  • Coach will discuss work stations.
  • All equipment will be in designated area including cleaning supplies for each athlete.
  • Athlete may bring personal items to their station only.
  • All equipment including proper weights will be at work station.
  • Athlete will not leave work station for equipment needs.
    • If for any reason an additional piece of equipment is needed, the coach will get it for the athlete.
  • Coach will discuss proper way to clean equipment after workout.  This will include cleaning equipment with appropriate contact time of cleaner, wiping ALL areas of equipment, and taking dirty paper towels to trash can upon exiting.  All equipment will stay in work stations. (Coach will clean equipment again after class with a different disinfectent)
  • Coach will discuss workout, demo and answer any questions related to workout.
  • Coach will discuss proper pathway for athlete to enter workstation.  Follow tape on lines for stations 1-3, 4-6, etc. Athlete must stay on pathway for entry and exit.
  • Coach will discuss the process of exiting gym after workout and equipment wipe down.
  • Athlete wipes down equipment with disinfectant provided at each station.
  • Each athlete will exit one at a time (example workstation 1, 2, 3, etc.).
  • Upon leaving athlete will use hand sanitizer and exit building.

We understand that we all miss each other! We ask that all socializing take place in parking lot.

Equipment Rental Returns

We will be collecting all equipment rentals on Saturday May 30th.  If you rented a KB or DB, you will be allowed to keep if desired and we ask that you bring it with you for each class you attend if the workout requires it.  Once you complete the workout, you can bring it back home with you to use on days that you continue to workout at home. Please keep an eye for a separate email regarding equipment rental returns.

Continuation of Virtual Classes

Virtual Classes have ended. We understand that some members may not be ready to return to group classes. We will continue to offer virtual class times via Zoom.  Virtual classes will be available to join into our regular group class times.  Virtual class times will meet at the same time as group classes starting June 1.

How Will We Monitor and What If I’m Sick?

We understand that some of you may be nervous about coming back and some aren’t concerned at all. We respect all views and will do our best to accommodate everyone. Again, our goal is to keep our community and staff well and safe. Guidelines and procedures have been put in place to keep GVCF as clean as possible as well as monitor all members that come through the door.  We are in an environment that produces a lot of sweat and heavy breathing. For that reason, we have implemented the policies listed below to help keep the best interest of everyone involved in mind.


We understand that this is a lot of information so please don’t hesitate to reach out with any questions or concerns! Also note that all of the above is temporary and we will make adjustments when appropriate. Please remember that virtual classes will remain available as long as needed.

We also understand that everyone is eager to get back to it as we are too! We are learning along the way and continue to follow CDC guidelines so things may change as needed. Our goal is to do everything we can to keep the gym operating and open. We want to thank you again for your continued support and for being a part of our community.  We are so thankful for you and are glad that we have been able to maintain some community even if it’s been in a virtual setting.

We can’t wait to see you soon!

Announcements, Gym Blog, Workout of the Day

Gym Updates

We wanted to give you an update on the current plans for re-opening. The health and safety of our staff and members will always be our top priority. As you know, gyms will have the option to open as soon as May 18th. While we are just as eager as you are to get back to it, we are erring on the side of caution and plan to reopen on June 1. This should give us adequate time to see the response of other businesses opening and allow us to be prepared in response and plan accordingly.

In the meantime, we are working hard to get the gym stocked with an ample supply of professional grade cleaning supplies and hand sanitizer. We have hired a company that will come in after we receive all of our equipment back (more info on that coming soon) to spray down the entire gym to ensure it’s completely disinfected and ready to go for the relaunch. We are also finalizing our policies and plans to ensure that classes are safe and still fun!

Our plan is to open the gym back up in phases. We will start off with limited class sizes and hours. Once we see a positive response to Phase 1, we will then move to Phase 2 and so on. Our approach is going to be extremely cautious as we’d rather start out overly conservative and ramp up rather than too relaxed and then have to try and enforce stricter guidelines in response to new government policy or someone getting sick. Class size and times will be adjusted as needed.

We are appreciative of your continued support and will continue with virtual classes even once we open to accommodate those that aren’t quite ready to come back.

We will also continue to monitor the recommendations of the CDC and what’s happening locally. We ask that you be patient with us as this is a continuously changing situation and we are learning along the way! Class settings may look different for a while but we will still have fun, get in a good workout and get a little social interaction finally!

Please stay tuned for further communication and be sure to check for email correspondence frequently.

As always, please don’t hesitate to reach out with any questions you may have. We appreciate our amazing community and can’t wait to see you soon!

-Brandon & Shelly

Gym Blog

nutrition is not that hard

Nutrition is not that hard.

I want to let you in on a little secret: You can still eat pretty much what you want and either not gain weight or lose weight at the same time. Diets are still all about numbers. For the most part, it’s a what goes in and what goes out equation that determines if we lose weight, stay at the same weight, or gain weight.

The simple math:

• Calories in < Energy Expenditure = Weight Loss (< means a caloric deficit)
• Calories in = Energy Expenditure = Weight Maintenance
• Calories in > Energy Expenditure = Weight Gain (> means a caloric surplus)

In a perfect world we supply all our energy needs from a quality whole food standpoint meaning free ranged and grass fed meats, organic fresh fruits and vegetables, good fats like olive oil and avocados, and tack on some starchy carbohydrate based on our overall energy intensity needs. But, one thing remains true that based on the above equations you can still eat too much of these and gain weight. The reality is that it’s simply harder to create a caloric surplus from these type foods.

While I would personally love to see everyone build a diet around the foods I mentioned, I know in today’s world its tough. There’s too much temptation, too many events, and too many delicious foods. I want you to know that you can still maintain a healthy “diet” and enjoy these things.

I recently had an online fitness friend eat a burger a day for 30 days to prove that you can eat these things and still lose weight. In his case, he ate whatever burger and fries he wanted to that day and built it around the rest of his calories for the day. I don’t think he tracked anything and that he kept things sensible outside of that meal. At the end of the 30 days he redid a blood panel with zero change in his markers, and actually put on some muscle while losing a bit of fat.

What I see with clients is too much of these heavy calorie foods daily or weekly which can produce frustration with unwanted weight gain and especially during weigh loss programs. Even seemingly “healthy” meals can get you overboard on calories for the day, and if we do that too much…well, just look again at the equations above. The take away from this and the example above is the “keeping things sensible” part.

This person managed to stay in a caloric deficit while eating a food that is known to be super higher in calories on both the fat side and carbohydrate side. I want you to realize that you can still enjoy your life and eat relaxed without consequence especially if you’re smart the other parts of the day. While we need the nutrients that come from a quality food diet, it’s ok to have a burger and fries (or insert any food) every now and again and remain consistent with your health and fitness goals.

Just remember that it’s all still mostly a numbers game and as long as your under the mark you can continue to lose weight or not put any on over time.




Announcements, Gym Blog, Workout of the Day

Allen H

Everyone this is Allen, Allen this is everyone!

Many of our members know who Allen Haley is. He is probably one of the most genuinely nice people you’ll ever meet. Allen started with us a almost 3 years ago (August 21, 2017 according to him…how has it already been close to 3 years!?!?!) and could barely squat to a box that wasn’t much below him. He’s since made huge strides in both his fitness and his mindset to keep himself healthy. Way to go Allen!

While he’s been working hard these past couple months, he’s another that probably thinks we haven’t been paying attention during quarantine but check this out:

• He’s attended almost every (if not every) 6pm Zoom class that we’ve had.
• He’s done this while still continuing to work full time for his job managing busy and hectic days!
• He’s made huge strides on his bodyweight movements (yes, we can tell Allen!)
• His conditioning has improved while working hard at home.
• and he’s just awesome in general.

If anyone needs someone to look up to, it’s him. Way to be a model of what taking this stuff mostly serious really looks like!

PS, he’s also known for his killer daily meme posts, like these 2 that he put up recently:


Gym Blog, Workout of the Day

Cassie M

Say hello to Cassie Mistretta!

She thinks we haven’t been paying attention during quarantine, but we have! This awesome lady has done some serious at home work over the past few weeks.

Some notables:
• Gaining strength and ability on STRICH HANDSTAND PUSHUPS
• Hitting a new Power Clean PR!
• Hitting a bench press PR
• Silently finishing our BINGO card (there was a lot of stuff on there!)

It’s been really cool to see your progression over the years Cassie! You are truly an inspiration to ladies in and out of the gym.

Keep up the good work!



Wednesday, March 18th 2020 – ANNOUNCEMENT –

Wednesday afternoon, Mayor Betsy Price & Tarrant County Judge Glen Whitley announced that all bars, lounges, taverns, private clubs, theaters, GYMS, and other amusement businesses must close.

With that, Grapevine CrossFit will be closed starting Thursday, March 19th until this mandate is lifted for like businesses. We will have classes through Wednesday evening. If you have any questions or concerns, please reach out to

Workout of the Day

Wednesday 3.18.20

Wednesday 3.18.20

A. Warmup:
5 rounds of:
Up to :30 static ring hold top
10 Shoulder taps
Up to :30 static ring hold bottom
1 x around the world, each way
10 Good Mornings
*advanced = 5 Headstand straight leg lifts

B. 3 sets of:
500m row
1 = 80% pace
2 = 90% pace
3 = 100% pace
*rest as needed between efforts

C. Cooldown:
3:00 hip smash w/ lacrosse ball, ea.

100 Hollow Rocks -or- 3:00 Hollow Hold

Burn: (9:30am)
5 rounds of:
:30 of Jump Rope, DU’s, or lateral hops
:30 Rest
:30 of Pushups
:30 Rest
:30 of 10 yd shuttle runs
:30 Rest
:30 of Jump Lunges -or- lunges
:30 Rest

100 Hollow Rocks -or- 3:00 Hollow Hold

Workout of the Day

Tuesday 3.17.20

Tuesday 3.17.20

A. Warmup:
5:00 Double Under Practice
Clean Warmup

B. 5 rounds of:
5 Hang Squat Cleans, add weight each set
Rest 1:00
50 Double Unders, 100 Singles, or 30 lateral hops over the bar
Rest 2:00

C. Accessory/Cooldown:
3 x 10 Bulgarian Split Squats -or- split squats
3:00 Lizard Stretch, ea.

200 Bicycle Crunches

Workout of the Day

Monday 3.16.20

Monday 3.16.20

A. Warmup:
3:00 Bar Hang
3 sets of:
15 Banded Pull Aparts
10 One arm unilateral kneeling DB Press
5 One arm DB Bent Rows, ea.

B. Strict Press, 1RM

C. For time:
10 to 1 Single Alternating DB Snatch
1 to 10 Burpees over the KB

D. Cooldown:
3 x 10 Front Raises
2 x 1:00 Banded Shoulder Dist., ea.

:20 on / :10 off x 8
Glute Bridges

Burn: (9:30am)
For Time:
50 Burpees
50 V-Ups
50 Air Squats
50 Situps
50 “B-Boys”
50 Flutter Kicks

:20 on / :10 off x 8
Glute Bridges

Workout of the Day

Saturday 3.14.20

Saturday 3.14.20

Teams of 2:
AMRAP in 20:00
Partner A:
Calorie Row
Partner B:
4 Devil’s Press
6 DB Box Step Overs
8 DB Reverse Lunges

:20 on / :10 off x 8
Flutter Kicks