Saturday Oct 25

Aftermath
Jason working the HSPU progressions


30 Handstand Push-Ups (substitute incline push-ups as needed)
40 Pull-Ups
50 Kettlebell Swings
60 Sit-Ups
70 Burpees

Good luck.

Support the dogs, yo!

Have you registered for the 2nd Annual Lancaster Avenue Mile Run/Walk, on November 15th? Please take a second and click the link on the right hand side of this page. All proceeds from this non-profit event will go to provide advanced training and equipment for the Fort Worth Police K9 Unit, as well as food and veterinary care for the retired dogs.

Thank you for your support!

Friday Oct 24

Low S.O.


Shawn, meet Fran

One word...

One word can say so much...

"FRAN"

21, 15, 9

Thrusters
Pull-Ups

Video Demo: HERE

Thursday Oct 23

Welcome Officer Ross, DFW Airport Police SWAT

"Tabata Something Else...Mike"

Revisiting some of the functional, foundation movements.

8 rounds of 20 seconds work, followed by 10 seconds of rest:

Squats
Press
Overhead Squats
Push Press
Medicine Ball Cleans

Complete each exercise before rotating to the next.

Med Ball Clean Video Demo: HERE

Welcome Marc and Jason from DFW Airport Police SWAT, good luck at your Cert!

Friends of GSX

Video out-take from "Every Second Counts", with our friend Gillian at the 2008 CrossFit Games. Click image to view.

Wednesday Oct 22

5 rounds:

9 Dead Lifts

15 Thrusters

21 Knees to Elbows

Tuesday Oct 21

"Terrible Tuesday"

4 rounds:
Row 1000m
50 Squats
25 Sit-Ups

Video Demo, "Rowing Basics" : HERE

Marc W. got his Muscle-Up! Great work, Sir!

Road Crew

Another great CrossFit Gymnastics Cert in the books, Hyperfit USA

Warning!

Monday Oct 20



"It's just another manic Monday..."

Tabata Squats : 8 rounds of 20 seconds work, followed by 10 seconds of rest at the bottom of the movement.

Followed immediately by...

6 rounds :

21 Kettlebell Swings
12 Pull-Ups

Video Demo, Jeff Martone "Fixing the Swing": HERE

Pull-Up Challenge Day 6

Knock em' out. Any grip, any style you choose. Have a great Sunday.