Picture of the Day

Our patch wall continues to grow. Welcome all Road Warriors, War Fighters, Terrorist Hunters, Affiliates, the Curious, and the Passionate.

Caution Men Working

The Outdoor Training Area nears completion. Watch this site for word on the 'Paint Party' with wine, song, food, and fire. Ok, and maybe some beer too. This thing that is ours, is going to be the talk of the CrossFit community. More soon.

Saturday Nov 08

Grip strength

"Soul Train"

4 rounds:

Farmer Carry 2 Kettlebells up stairs in CF Gym
10 Burpees in Martial Arts Studio
Farmer Carry 2 Kettlebells down stairs
Lunge back to stairs in CF Gym

Join Us Next Saturday!

Join us Saturday, November the 15th, for the 2nd annual Lancaster Avenue Mile Run/Walk. All proceeds will benefit the Fort Worth Police Department K9 Support Group. Click on Llyon's picture to register, or sign up on race day. Dogs are welcome, on leash.

Friday Nov 07

0600, Happy Times
15, 12, 9

Clean and Jerk
Knees to Elbows
Push-Ups

Picture of the Day

"I drank what?"

Thursday Nov 06

4 rounds:

Row 500m
15 Thrusters
10 Pull-Ups

Happy Birthday Rhonda

We Love You!

Wednesday Nov 05

3 Rounds:

21 Overhead Squats
12 Pull-Ups

Tuesday Nov 04

3 rounds:

Row 500m
15 Dead Lifts
25 Box Jumps

Picture of the Day

Welcome home, Tucker.

CrossFit Gymnastics Certification, CrossFit H.E.L.

GSX Welcomes the FWPD Academy

Kettlebell Swings

Wall ball shots

The warm-up

Aftermath

Adding the numbers
GSX was honored to host the Fort Worth Police Academy Recruits and Instructor Cadre today, for "Fight Gone Bad". Tremendous spirit by the recruits, great job. Congratulations on your work thus far, and thank you for the path you have chosen.

Monday Nov 03

3 rounds:

50 Squats
14 Pull-Ups
10 Hang Power Cleans

Simple. To the point.

Reminder

As a reminder, the 6:15am class will now be starting promptly at 6:00am. See you all dark, and early.

Stronger. Faster. Meaner.

Be strong, be fast. Work on the 'whole athlete'. That means working on what sucks the most sometimes. For me that means Overhead Squats, or anything involving a jump rope. Don't shy away from those events, or WODs, that you are less good at. Embrace what sucks the most and drive on.

Sunday madness follows, or a workout that I put together after having a nightmare about Ken C.

"Don't try this at home"

5 rounds:

1 Muscle-Up
2 Weighted Pull-Ups
3 Overhead Squats
4 Handstand Push-Ups
5 Dead Lifts

See, many elements of 'suck' represented by this one. Tucker got my muscle up dialed-in, Josh keeps me on my toes with the weighted Pull-Ups, I hate OHS, HSPU are fun at parties, and Ken C. rocks the DLs (or he yelled at me in my nightmare to do more). Started the pull-ups with a 53lb KB and finished them with a 70lb. The OHS started at 45lb and progressed to a 105lb PR, and the DLs started at 135lbs and finished at 260lbs.

All of the above after a brisk 4 mile run.

Constantly varied, high intensity movements. Good times. Rant off.