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.

We will require all athletes to register for classes.  Class registration will be available 72 hours 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. 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 a text 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) & 8am and 9am on Saturday
  • Total athletes per class: 8
  • Each athlete will have a designated 8×8 workout area separated 12′ 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 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

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!

Gym Blog

Podcast Ep. 17: Consistency

Grapevine CrossFit Podcast Episode 17: Consistency is key to your success

This might be an obvious statement, but from what I’ve seen it’s tough to conquer. Success is born from being consistent, both in the gym and in your personal life. Let’s talk a little about what that means for you.

Do you have a topic you’d like to hear on our podcast? Drop us a note at!

Gym Blog

Podcast Ep. 16: Growth

Grapevine CrossFit Podcast Episode 16: Growth

We are in the growth business…all aspects of it: physical, emotional, and mental. As humans, one of our biggest drawbacks is that we want things to happen now instead of reaping the benefits of hard work and consistency later. All people new and old to the fitness space need to hear this…growth happens with focus and time. If you’re not focused and not giving it time it simply won’t matter what amount of effort you give. This episode covers the mentality of growth and the tools needed to see it through. If you have any questions, comments, or concerns hit us up at  We’d love to hear from you!

Do you have a topic you’d like to hear about? Shoot us a message at!

Gym Blog

SSG Alex Viola – 11.17.13

SSG Alex Viola – KIA: November 17, 2013 – Kandahar Province, Afghanistan

6 years ago we lost a really good dude. Hard to believe it’s been that long.

Alex was the guy who started me on the path that I’m currently on. Around 2004 we started training together to go to BUD/s.

Back then the Navy had a buddy program in hopes of having less people quit while going through training because you’d be with someone you knew.

It was during this time we discovered CrossFit and never looked back.

Since I wasn’t able to curb my relationship with college and drinking at that time, trouble got the best of me and he went on to live out that dream on his own.

He spent his entire college career training and preparing for a special warfare crew which eventually led him to the Army as Green Beret.

Dude was a stud. He could do Murph with a weight vest in under 30:00. For those that don’t know, that’s fucking fast.

In the interim he would spend some time at Grapevine CrossFit and easily made friends with anyone that met him. I’ve heard the same from other affiliates he’s been apart of including Ironclad Crossfit.

After years of training and prep, he died on his first tour overseas. The world lost a good friend and teammate that day.

A couple years ago, CrossFit came out with a hero workout in his name which is below with a small story about who he was.

For those looking for a workout today or this week, give this one a go for him.

We miss you Sam Adams.❤️

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

Post rounds completed to comments.

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans.

He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Gym Blog

Goal Planning & Finding Motivation

Goal Planning & Finding Motivation

Over the past few weeks we’ve discussed a proven method for planning and setting goals. This same method was the topic of our most recent goal setting seminar that happened at the beginning of January. We would like to build of these seminars each time we do them so if you missed the first one you can read all these posts and catch up on what was discussed and be fully prepared for the next seminar. Check out the links below to catch up on the past posts!

  1. Goal Setting: Tell Your Excuses to F*CK off!
  2. Step 1: Planning
  3. Step 2: Congruence & Consequences
  4. Step 3: Develop Your Plan of Action

Today we are going to touch on a final thought in relation to above 4 posts, motivation. Motivation can be a funny thing. It can also be a very dangerous thing, especially if you try to rely on it all the time. Fact: motivation will only get you so far. You have to create habits that keep you going especially on the days that motivation is at a low. I discussed this topic in a personal blog post, “Habits Are Greater Than Motivation” if you’d like to dive in a little deeper on that subject. Despite that, it’s still good to lay out some motivators to remind you of why you started this journey in the first place, whatever that journey may be. Here’s a few ways to find some motivation while developing your goals:

  • Act Small but Think Big
    • Thinking big about your goal helps you see the big picture. It encourages you to build a vision and become a possibility thinker. This can be incredibly motivating and inspiring. However, if big thinking isn’t coupled together with small action steps, then it can quickly turn into an unrealistic dream that never comes to fruition. The take home point: Create small steps to reach your HUGE dream!
  • Make Goals Fun and Challenging
    • You must make the process of pursuing your goals an enjoyable experience. And joy comes through challenge. You must learn to love the process of attaining the goal instead of constantly looking at the end range.
  • Focus Only on Critical Activities
    • Irrelevant tasks and activities can often sidetrack us. In turn, we get distracted we lose focus and progress will begin to stagnate. As a result, we no longer make forward progress, and that is when our motivation levels dissipate.
  • Find Your Inspiration
    • This is a big one of the ones listed. We need motivation to keep us focused in the present moment, and inspiration to keep us focused over the long-run. To find your inspiration create a vision board or mind map poster that showcases your goal using key visuals and words. Vision boards may be hokey, but its proven that constantly reminding yourself of your goal daily through visual reinforcement makes things happen.
  • Generate a Sense of Urgency
    • When you set a more stringent timeframe for accomplishing a particular task, you are at that moment challenging yourself to think differently. You begin to think outside the box, and subsequently, you find a way to accomplish that task within that timeframe.
  • Find an Accountability Partner
    • Going through anything alone is ALWAYS daunting. It helps to have someone to share the load with and be able to complain to that will “get it”, but also be around to celebrate the small wins that happen on your way to the end range.

There’s so many ways to create or find motivation to keep going when thinking about achieving your goals. I would recommend thinking about all the possibilities when creating a goal, but also think about what has worked or not worked for you in the past when developing them. This will help to keep it simple and assure you’re not walking down the same path of failure as before.

Be on the lookout for our next seminar where we will utilize what has been discussed here and talk about visualization, creating small actionable tasks, and finally go thru the actual process of creating a goal in detail.