Wednesday Dec 10

1800 Crew
Ken C. rocking 'Freddy's Revenge' in 9:45

Solid

Wes, Double-Under Master

5 rounds:

30 Double Unders
20 Sit-Ups
10 Medicine Ball Cleans

It's On, GSX Holiday Throwdown

What? 1st Annual GSX Holiday Social Get-Together Thing.

Where? At GSX, yo. In the CrossFit Gym.

When? Friday, December 19th, at 6:30PM

Details? BYOB (and some to share, dog).

Grub? Pot-Luck, and yes if it comes from Central Market that counts.

Treats? Those interested can bring a White Elephant gift, valued at less than $15 (no crack).

Sign Up? Post what you plan on bringing, liquid or otherwise, here.

Picture of the Day

Josh at work

Tuesday Dec 09

Represent
Ken C. in the box

7 rounds

10 Burpees
5 Dead Lifts
5 Press

An Inspiration

She is GSX

Monday Dec 08

100 Pull-Ups
2.0 100 Sit-Ups

"Angie"

100 Pull-Ups
100 Push- Ups
100 Sit-Ups
100 Squats

For time

Closing Out 2008, Albany CrossFit

On the bar at Albany CrossFit
Training trainers, training athletes
Thank you Albany CrossFit for your warmth, hospitality, humor, and style during this weekend's CrossFit Gymnastics Certification. It was an honor to close out the great 2008 schedule with you all.

Many thanks, Tucker

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

Brrr. "Eva" at 42 Degrees...

2.5 Miles, 150 Kettlebell Swings @ 70lbs, 150 Pull-Ups
Kristy on the 44lb Kettlebell
Chuck finishing the last 800m run

Post WOD meal at Central Market with good people. Special thanks to Marc for keeping an eye on everyone's form, and safety this morning, as well as keeping those bars as dry as possible. You rock, Bro.

Informal Gathering WOD, "Eva"

The WOD for the informal gathering tomorrow, at the AHS track, will be 'Eva'. The poll has closed, and the results are in. Fun starts at 8am sharp.

'Eva'

5 rounds for time:

Run 800m
2 Pood Kettlebell Swing, 30 reps
30 Pull-Ups

Scale as needed. Rain or shine. Breakfast at Central Market to follow.

Road Trippin'

Tucker and Jason of GSX live from Sydney. Wishing you all a great holiday and hoping you are as thankful this day as we are, and letting you know they had no turkey so we went to a restaurant and ordered Kangaroo Fillet Steaks instead...When In Rome I guess. No real side effects but we feel like hoping around a bit more - could be the Aussie Wine though! Gymnastics Cert tomorrow for all the Aussies CF Style and we still cannot believe we are in the in the wonder down under! We love Australia! Tucker

Happy Thanksgiving

Happy Thanksgiving to you and yours

CrossFit Gymnastics Cert, Australia

CFX

Tucker, Jason, and Adrian have all made it, safe and sound, to Australia for this weekend's CrossFit Gymnastics Certification. These are some photos they sent back. Enjoy.

Reminder

GSX will be closed Wednesday, November 26th, and will re-open Monday, December 1st. Happy Thanksgiving.

Tuesday Nov 25

"Jackie"

For time:

Row 1000m
45lb Thrusters x 50 reps
30 Pull-Ups

Black Ops

I'm going back to the AHS track this Saturday, at 8am, for one of the running 'benchmark' workouts. All are welcome to join if interested, and if recovered from the Thanksgiving feast. There is a poll posted on the right hand side of this page with a choice of three WODs. Most votes wins. There may be a Central Market breakfast bar throwdown afterwards, as is usually the case.

The choices:

'Eva'
5 rounds for time:
Run 800m
2 Pood Kettlebell Swing, 30 reps
30 Pull-Ups

'Nicole'
AMRAP, 20 minutes
Run 400m
Max rep pull-ups

'Murph'
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile

There are pull-up bars alongside the track, and I'll bring the KBs. This is an un-official, friendly gathering type WOD.

Have a great trip, yo!

Tucker and Co. head to Australia for the Gymnastics Cert this week

Monday Nov 24

"Little Ball of Hate"

3 Rounds

1 Minute Each Station:

Squats
Push-Ups
Jumping Jacks
Sit-Ups
Box Jumps
Supermans
Lunges
Leg Lifts

Have a fun and safe trip to Australia guys!

Thanksgiving Holiday Hours

GSX will be closed Wednesday, November 26th for the Thanksgiving holiday, and will re-open Monday, December 1st. Peace out.