Game Day!

To all GSX Competitors,

Be at GSX no later than 10:00am. At this time we will go over the entire day; workouts, standards, scoring, scaling, etc. Directly following will be a 10min warm up for WOD 1 (1 rep max OHS).

Payments will be taken all day. ($10 Cash) T-shirts will be handed out to all competitors next week.

Reminder*
GSX Social will be at 6:30 tomorrow night (Feb 20).

Parents Night Out will be offered to all GSX Members. (6:30pm-10:00pm)

Feb 19

5-5-5 Back Squat
5-5-5 Press

Gitty Up!

GSX Party Night

Saturday Feb 20th @ 6:30PM

B.Y.O.B. (beer/wine/liquor)

We will provide Burgers and Hotdogs, bring anything else you want thrown on the grill.

Submit a Party Idea/Game/Event/Whatever!! Email Chris at Chris@gsxathletics.com

Feb 18

4 Rounds of:
100 Single Unders
400m Run
15 Knees to Elbows

Saturday WODs

"GSX Challenge"

Rx'd Division

WOD 1 (Rx'd)
1 Rep Max Overhead Squat

WOD 2 (Rx'd)
5 Rounds of:
5 Thrusters (135# Men / 95# Women)
10 Burpees

WOD 3 (Rx'd)
For Time:
400m Run
30 Double Unders
30 Box Jumps
30 Pull ups
30 Push Press / Push Jerk (95# Men / 65# Women)
30 Squat Cleans (95# Men / 65# Women)
400m Run

Scaled Division

WOD 1 (No Scaling)
1 Rep Max Overhead Squat

WOD 2 (Scaled)
5 Rounds of:
5 Thruster (95# Men / 65# Women)
10 Burpees

WOD 3 (Scaled)
400m Run
50 Single Unders
20 Box Jumps / Step Ups
20 Band Pull ups
20 Push Press / Push Jerk (65# Men / 45# Women)
20 Squat Cleans (65# Men / 45# Women)
400m Run

Feb 17

Skill Work:
Squat Snatch
Then,
5 Rounds of:
5 Squat Snatch
10 Pull ups

Game Day!

“GSX "Members Only" Challenge”

GSX will be hosting an in-house CrossFit Challenge for all GSX members. This will be a one day event with multiple workouts. Workouts will be scalable, so all members are encouraged to participate. Awards will be given to top male and female athletes.

When: Saturday, February 20th 10:00 A.M. – 3:00 P.M.
                             (With a lunch break) (Event may end earlier)

Where: GSX Athletics

How: Sign ups will be at the front desk of the GSX lobby.

Price: $10 per participant (includes a T-shirt)

Post Party: There will be a Social Gathering that night @ 6:30P.M.
                  Parents Night Out will be offered for all members.

Hint*
WOD 1
1 Rep Lift
WOD 2
Short Duration MetCon
WOD 3
Chipper

Workouts (Rx'd and Scaled) will be posted tomorrow afternoon!!

Feb 16

"JT"
21-15-9
Handstand Push ups
Ring Dips
Push ups
Then,
3x18 GHD Sit ups

Feb 15

2-2-2-2-2-2-2-2-2-2
Deadlift 
2 DLs on the minute for 10 minutes
Then,
150 Air Squats for time