Suffer on Saturday!!

Join GSX every Saturday morning at 9AM for a free CrossFit Trial Class.

10AM As Rx'd Class WOD will be:
"D.T."
Five Rounds of:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
155#/105#


Let It Be Known...

Beginning tomorrow, Thursday March 18th, GSX CrossFit will be reverting back to our normal CrossFit class times. Open gym will still not begin until Monday March 22, but our normal class times will go into effect beginning tomorrow. Hopefully this change will allow more folks in town to make it to our classes.
Thanks guys!

March 17

5 rounds for time of:
10 steps overhead walking lunge (45/25)
10 supine ring pull-ups
10 broad jumps
10 burpees

Volunteers and Judges! All hands on deck!

We are now actively looking for Judges and volunteers for the SC Regional hosted by GSX in Hell's Half Acre:

This is Pam Munson, with CrossFit Champions in Tomball (NW Houston) TX. Matt and I have been tasked by Jeff Tucker with heading up two important parts of this year's South Central Regional Qualifier; Judging and Athlete Management.  You need to contact us immeadiately at cfcmatt@gmail.com in order to be placed on the roster to help in this CrossFit regional event.

The details are such:

* judges need to be available in Ft. Worth from early evening on Friday May 28 through late afternoon on Sunday May 30th.

* all athlete judges need to be at least CF Level 1 certified.

* we would prefer judges who have competed or judged previously - any last year judge is welcome to come be apart of this years festivities.

* judges need to be strong enough and independent enough to stick to movement standards and call athletes out on them when they miss no matter who that athlete is.

* we also need those profesional services for artistic graphic design in order to produce art for the event that will be used for our games poster, computer graphics page, lanyards for judges/volunteers/support staff, and t-shirt design for the event.

Please respond to this email cfcmatt@gmail.com if you would like to apply for judging position, another volunteer position, or recommend someone.  This year will be a larger event and require all of our efforts to put on the best qualifier in the world for regionals.  All eyes turned to GSX last year and all eyes witnessed an extrodinary amount of logistical planning along with a top rate event that rivaled any regional hosted in 2008. 

Thank you for your time and we hope we get to work with you at the Qualifier!

Pam Munson & Matt Munson

CrossFit Champions
281-636-6855
www.crossfitchampions.com

March 16

Push Press Ladder 
(1 rep the first minute, 2 reps the second minute...)
65/95

Then,
500M Row
3 attempts for PR, full recovery between attempts

Sectionals

There were some amazing performances this weekend at sectionals, including all of our GSX athletes! 
Special congratulations to Ken C. and Raif for qualifying for Regionals. 
Plus, Sectionals 1st place women competitor Candice Ruiz!! 

March 15

3RM Front Squat
Then,
10 Min. AMRAP
Dumbbell Snatch

Spring Break CrossFit Schedule

Although GSX will be closed for most of our programs, we will still be running CrossFit classes with the following modified schedule:

6:00am - Monday through Friday
8:30am - No classes this week
11:30am - Monday, Wednesday, Friday
4:30pm - No classes this week
6:00pm - Monday through Friday
No open gym during the week

Safe travels to anyone leaving town for vacation and for those staying in town, we do hope to see you at a few classes this week!