April 23

5-5-5-5-5 Back Squat
1 Rep Max Weighted Pull up

Join us Saturday at 6:30pm for our GSX CrossFit Social gathering.
Come enjoy food, drinks, and all sorts of schenanigans.
Parents Night Out will be available for your kids. 6:30-10:00


Saturday 10am Workout will be....
For time:
150 Double Unders
30 Thrusters (135/85)
30 Chest to Bar Pull ups

April 22

4 Rounds of:
400m Run
25 Lateral Jumps over a MB
20yd Bear Crawl


3x15 GHD Sit ups

April 21

Inchworms (hands should extend past a plank position)

For Time:
400m Run
Deadlift (225/155)
Pull ups
400m Run

Start and finish with the 400m Run

April 20

For Time:
50 Sit ups
5 Thrusters
40 Sit ups
10 Thrusters
30 Sit ups
15 Thrusters
20 Sit ups
20 Thrusters
10 Sit ups

April 19

Candice gets some Mainsite love!!
Check out her video on http://www.crossfit.com/

Skill Work
Power Clean

20min AMRAP of:
3 Power Cleans (135/95)
2 Rounds of Cindy
(1 RD of Cindy = 5 pull ups, 10 push ups, 15 squats)


How well rounded are you?

Complete as many of these skills as possible:
Unbroken Pull ups (30/20)
10 OHS (135/95)
Pistols (10/6)
40 Box Jumps in 1min. (20")
HSPU (2 Paralettes / 4 Strict)
500m Row (sub 1:35/150)
L-sit Hold (25sec/15sec)
Squat Clean and Jerk (225/135)
Legless Rope Climb
800m Track Run (sub 2:30/2:50)

April 16

2 Squat Snatches on the minute for 8 minutes
Use 80% of your 1RM

April 15

Skill Work:
Double Unders

For Time
500m Row
150 Double Unders
50 Burpees

April 14

1 RM Thruster

5 Rounds of:
200m Run
3 Muscle ups
5 Sit ups
7 Deadlift (225/155)

April 13

Skill Work:
Med Ball Clean

4 Rounds of:
30 sec Max Pull ups
60 sec Max Push ups
90 sec Max Sprints

April 12

Squat Clean
Ring Dip

April 9

1 Rep Max Overhead Squat
1 Rep Max Bench Press


Saturday 10AM Workout will be:
15 Clean and Jerk
200m Sprint
10 Clean and Jerk
100m Sprint
5 Clean and Jerk
50m Sprint

April 8

3 Sets of:
3 min. between sets

3 Sets of:
1 min Handstand Holds

3 Rounds of:
800m Run
50 Back Ext.
50 Sit ups

April 7

Skill Work:
Squat Clean

For Time:
10 Deadlift
20 Wall Balls
10 Hang Power Clean
20 Push ups
10 Front Squats
20 Air Squats
10 Push Jerk
20 Pull ups
10 Back Squats
20 Burpees

April 6

Check us out on Facebook
3 RM Back Squat

Deadlift (225#/155)
Box Jump
Ring Dip

April 5

Skill Work:
Snatch Balance

OHS (95#/65#)

It's Coming....GSX Social April 24th!!

Begins something like this.......

Works its way into something like this......
Ends something like this.......

Suffered on Saturday!

Great work this morining!! Thanks again to those who helped out with getting the box cleaned up...we are very thankful for your willingness to help without question!!

April 2

Bobby Burns
Earth, Wind, and Fire Trumpet Player
Tour Dates (HERE)

3-3-3 Press
3-3-3 Weighted Pull ups
Max Kipping Pull ups

April 1

Skill Work:
Skin the Cat / Back Lever
10 sets of:
Max Distance Broad Jump
For Time:
1 Mile Run

Saturday 10AM Rx'd

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. If the minute hits during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

March 31

3-3-3 OHS
30 Squat Clean and Jerk

March 30

"Tabata This!"
20 seconds of work followed by 10 seconds of rest repeated 8 times of:
Pull up
Push up
Sit up
1 minute rest between exercises 
Score is the lowest number of reps/calories in each station.
The score is the total of the scores from the five stations.

March 29

7 Rounds of:
7 Power Snatch (95#/65#)
7 Box Jumps

Suffer on Saturday!

Join GSX every Saturday at 9AM for a CrossFit Trial Class.
You can almost smell it! Regionals! Crossfit! Mmmmmmmm...

March 26


Awesome story... And all around great guy!

If you haven't already seen the trailer, here's a link: http://www.furiouspetedocumentary.com/


Saturday 10AM Rx'd WOD will be:

3 Rounds of (12 min cap):

4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees

2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees

March 25

3 Rounds of:
500m Row
30 Push ups
50 Double unders
3 Sets of:
Max L-Sit Holds

March 24

Skill Work:

For Time:
50 Chest to Bar Pull ups
5min Rest
50 Wall Balls

March 23

Skill Work:
Ring Support
Ring Dips
5 Rounds of:
5 SDHP (135#/95#)
10 Burpees

March 22

 5 rep max Deadlift
Clean to Thruster (95#/65#)
Pull up

Suffer on Saturday!!

Join GSX every Saturday morning at 9AM for a free CrossFit Trial Class.

10AM As Rx'd Class WOD will be:
Five Rounds of:
12 Deadlift
9 Hang Power Clean
6 Push Jerk

Let It Be Known...

Beginning tomorrow, Thursday March 18th, GSX CrossFit will be reverting back to our normal CrossFit class times. Open gym will still not begin until Monday March 22, but our normal class times will go into effect beginning tomorrow. Hopefully this change will allow more folks in town to make it to our classes.
Thanks guys!

March 17

5 rounds for time of:
10 steps overhead walking lunge (45/25)
10 supine ring pull-ups
10 broad jumps
10 burpees

Volunteers and Judges! All hands on deck!

We are now actively looking for Judges and volunteers for the SC Regional hosted by GSX in Hell's Half Acre:

This is Pam Munson, with CrossFit Champions in Tomball (NW Houston) TX. Matt and I have been tasked by Jeff Tucker with heading up two important parts of this year's South Central Regional Qualifier; Judging and Athlete Management.  You need to contact us immeadiately at cfcmatt@gmail.com in order to be placed on the roster to help in this CrossFit regional event.

The details are such:

* judges need to be available in Ft. Worth from early evening on Friday May 28 through late afternoon on Sunday May 30th.

* all athlete judges need to be at least CF Level 1 certified.

* we would prefer judges who have competed or judged previously - any last year judge is welcome to come be apart of this years festivities.

* judges need to be strong enough and independent enough to stick to movement standards and call athletes out on them when they miss no matter who that athlete is.

* we also need those profesional services for artistic graphic design in order to produce art for the event that will be used for our games poster, computer graphics page, lanyards for judges/volunteers/support staff, and t-shirt design for the event.

Please respond to this email cfcmatt@gmail.com if you would like to apply for judging position, another volunteer position, or recommend someone.  This year will be a larger event and require all of our efforts to put on the best qualifier in the world for regionals.  All eyes turned to GSX last year and all eyes witnessed an extrodinary amount of logistical planning along with a top rate event that rivaled any regional hosted in 2008. 

Thank you for your time and we hope we get to work with you at the Qualifier!

Pam Munson & Matt Munson

CrossFit Champions

March 16

Push Press Ladder 
(1 rep the first minute, 2 reps the second minute...)

500M Row
3 attempts for PR, full recovery between attempts


There were some amazing performances this weekend at sectionals, including all of our GSX athletes! 
Special congratulations to Ken C. and Raif for qualifying for Regionals. 
Plus, Sectionals 1st place women competitor Candice Ruiz!! 

March 15

3RM Front Squat
10 Min. AMRAP
Dumbbell Snatch

Spring Break CrossFit Schedule

Although GSX will be closed for most of our programs, we will still be running CrossFit classes with the following modified schedule:

6:00am - Monday through Friday
8:30am - No classes this week
11:30am - Monday, Wednesday, Friday
4:30pm - No classes this week
6:00pm - Monday through Friday
No open gym during the week

Safe travels to anyone leaving town for vacation and for those staying in town, we do hope to see you at a few classes this week!

March 12

5-5-5-5-5 Deadlift
3x15 GHD Sit ups

GSX will be representing!!

Will be posting the Spring Break Schedule tomorrow.

March 11

8x200m Run
90sec Left Lunge Isometric Hold
30sec Rest 
90sec Right Lunge Isometric Hold
30sec Rest
90sec Squat Isometric Hold

Spring Break Schedule Coming Soon!!

March 10

5 Rounds of:
400m Run
15 Overhead Squats (95#/65#)

March 9

3-3-3 Back Squat


15 min AMRAP of:
10 Burpees
10 Pull ups

March 8

3-3-3 Press


Hang Power Clean

March 5

1-1-1-1-1 Overhead Squat
1-1-1-1-1 Front Squat
1-1-1-1-1 Back Squat

Try to increase the load on each lift.

March 4

4 Rounds of:
2 Min Max Row
2 Min Max Double Unders
1 Min Rest

March 3

20 Min AMRAP
400m Run
Max Pull ups

CrossFit Champions

Matt & Pam Munson are the owners of CrossFit Champions, the first CrossFit affiliate in the Houston area and the fifth in the state of Texas. Affiliate owners since 2006, Matt and Pam have judged at various CrossFit competitions of the last couple years and were highly regarded judges at the 2009 CrossFit Games South Central region. As Head Judges at this years South Central Regional Qualifier at Hell's Half Acre, Matt and Pam will be directing an outstanding team of judges on par with the level of competition exptected from the athletes.

March 2

5 Rounds of:
5 Press
10 Push Press
15 Push Jerk

March 1

3 Rounds of:
500m Row
12 Bodyweight Deadlift
21 Box Jumps 20"

Feb 26

1 RM Clean and Jerk

CrossFit Freedom (aka The CrossFit Affiliate Declaration of Independence)

CrossFit Freedom (aka The CrossFit Affiliate Declaration of Independence)


Saturday 10:00am Rx'd Class Workout will be:

"Nasty Girls"
3 Rounds of:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)

Feb 25

For Time:
400m Run
50 Sit ups
400m Run
40 Sit ups
400m Run
30 Sit ups
400m Run
20 Sit ups
400m Run
10 Sit ups

Sub a 400m Row for a 400m Run, if necessary.