CrossFit Kettlebell Cert Day I


Wall drills, controlling range of motion
Thank you all for a great first day at the CrossFit Kettlebell Certification with Jeff Martone

GSX CrossFit Welcomes Jeff Martone

There will be no open gym Saturday and Sunday, as we are pleased to host Jeff Martone and the CrossFit Kettlebell Certification. Please join us for the free 9am CrossFit Class.

A Note About Friday...

Working on the gas tank with David and Scott at 0830
Outdoor training area in Spring. Come run/climb/lift/jump with us.
Coffee by Starbucks, Soundtrack by Metallica at 0600

Bring sunglasses.

Ancillary equipment: none.

Good Times at the CF Gymnastics Cert


Powww!

Picture of the Day

Mackey hard at work

Thursday Apr 2

5 rounds:

10 Presses
15 Burpees

Picture of the Day

Much respect to these Peacemakers and Protectors

Today Is April Fool's Day...Remember?

Click on dis'

5 Rounds

10 Bench Press
10 Bicep Curls
10 Tricep Extensions
10 Calf Raises
10 Lat Pull Downs

As submitted by Ken C...Watch mirror for "good form"

Tuesday Mar 31

10 Thrusters
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double unders
2 Thrusters
10 Double unders

Burpee Standards, Demo

CrossFit Kettlebell Cert Sat & Sun

There will be no open gym Saturday or Sunday, as we are hosting the
CrossFit Kettlebell Certification

Monday Mar 30

21-15-9

Box Jumps
Kettlebell Swings
Sumo Deadlift High Pull