CrossFit Instructor Development Seminar

Spencer and Dutch critique the Kipping Pull-Up
CrossFit Georgetown Dutch, center, and the CrossFit Instructor Development Seminar at GSX

GSX Welcomes Dutch

GSX Athletics welcomes Dutch, and the Instructor Development Seminar participants

Reminder

There will be no open gym this Saturday. The CrossFit gym will be in use for an instructor developement seminar. Thank you for your understanding and continued support.

Friday Dec 05, "Integrity"

1630. Hard Hitters.
Last round. Solid.

0830 Crew. Hard.

"Integrity"

50 Wall Ball Shots
5 Pull-Ups
40 Wall Ball Shots
10 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
20 Pull-Ups
10 Wall Ball Shots
25 Pull-Ups

Universal Scalability

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts.

We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thursday Dec 04

30 reps...

Power Clean : Front Squat : Press (circuit)

Range of Motion

Medicine Ball Knees to Elbows, thumbs around the bar for safety

Wednesday Dec 03

Scott. Smoked.

DL's = Men @ 155lbs, Women @ 95lbs

4 rounds

21 Push-Ups
15 Dead Lifts
9 Burpees

No Open Gym This Saturday

There will be no open gym availability this Saturday, December 6th.

CrossFit Gymnastics Cert, Where To Next?

Thank you, Australia...We'll be back!

Tuesday Dec 02

5 rounds

20 Wall Ball Shots
40 Lunges
20 Knees to Elbows

Come Train With Dutch This Saturday

There are still a few spots left for Saturday's Instructor Development Seminar with Dutch, from CrossFit A&M.

This one day seminar will cover the following and more:

Programming

Training schedules and protocols

WOD scaling

Class structuring

Movement recognition and correction

Community building

Preparing for the Level II Certification

Register: HERE

Monday Dec 01

3 rounds

40 Sit-Ups
30 Squats
20 Push-Ups
10 Pull-Ups

This will be particularly rough for those that made it out for "Eva" on Saturday.

Australian Gymnastics Cert Huge Success!

CrossFit Dynamics Crew

Ultimate CrossFit Perth

The lads are on their way back to the States, after a great visit to Australia