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

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!

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

Workout of the Day

Friday 3.13.20

Friday 3.13.20

A. Warmup:
3 sets of:
10 Good Mornings w/ bar
10 Back Squats
5 Front Squats

B. Front Squat 1RM

C. 800m Run T.T.

2:30 Couch Stretch, ea.

5 x :30 Static GHD Hold

Burn (9:30am)
:30 on / :30 off x 10 Assault Bike Calories
4 rounds of:
30 Walking Lunges
20 Pushups
10 Pullups or Ring Rows

5 x :30 Static GHD Hold

Workout of the Day

Thursday 3.12.20

Thursday 3.12.20

A. Warmup:
2 x 1:00 Bag Pack Stretch

B. Super Set:
Bench Press 10-10-10-10-10
Pendlay Row 5-5-5-5-5
*Add weight each bench set, keep the Pendlay row at the same weight

C. For time:
30/21 Assault Cals
30 Burpees

D. Cooldown:
3 sets of:
10 Front Raise, 10 Lateral Raise, 10 Reverse Fly

5 x 10 Barbell Rollouts