GSX Crossfit

It's A New Day...

Bigger. Meaner. Faster.

In pursuit of movement...

1 minute of work at each station, no rest between exercises

The Nine Circles:
Push-Ups
Pull-Ups
Sit-Ups
Box Jumps
Thrusters
Kettlebell Swings
Knees to Elbows
Rope Skips
Wall Ball Shots

Purgatorio:
Burpees

Paradiso:
Squats

Friday WOD, "The Nine Circles of Hell"

Please join us Friday, December 19th, 2009, for a workout through

The Nine Cirlces of Hell

Thursday Dec 18

5 rounds

10 Pull-Ups
7 Overhead Squats
5 Ring Dips

Wednesday Dec 17

Mo on the Kettlebell Swings

Box Jumps after C&J

Done

"Bang and Blame"

3 rounds, for time:

10 Clean & Jerk
20 Box Jumps
30 Kettlebell Swings

This one's for Scott. Updates after the 0600 Crew gets their hands on it. High expectations for this one.

No 6PM Class, Friday 12/19

There will be no 6pm class this Friday, in preparation for the GSX Holiday Shin-Dig. Festivities begin at 6:30pm. BYOB, Pot-Luck, and Bring a White Elephant gift to exchange. Awards for the GSX CrossFitters of the Year will be presented by Tucker.

Tuesday Dec 16

4 rounds

5 Back Squats
10 Pull-Ups
5 Press

Stage two bars, partner up as needed. Minimize the transitions.

GSX Holiday Shin-Dig, this Friday at 6:30pm. Pot-Luck, White Elephant gift exchange. BYOB and some to share.

What Are You Watching?

"A Classic"

Picture of the Day

Here's a great shot of Kelly putting some touches on the GSX outdoor training area for the monkey bar section.

How honored we were to have Kelly at our Affiliate, and my dad Jack loved to teach her some welding tricks to help her out in making equipment for her future box..

tuck

Monday Dec 15

21, 15, 9

Sumo Dead Lift High Pulls
Burpees

GSX CrossFitters of the Year

We are pleased to announce the first annual Crossfitters of the Year Awards. The awards will be given to the top male and female CrossFitter for 2008. So email your thoughts, nominations, and suggestions to 'miked@gsxathletics.com'. All will be kept strictly confidential, and will help us determine the winners. We're looking for heart, commitment, achievement, desire, spirit, and spunk.

Who's the most improved?

Who pulls you through the tough workouts?

Who are you chasing?

Who personifies GSX CrossFit?

Let us know. Awards will be presented at the Holiday Social, Friday the 19th at 6:30pm.

Preparing for the Police or Fire Academy?

We Can Help

Saturday Dec 13

Partner WOD

7 rounds

1st person performs 20 Overhead Walking Lunges
2nd person performs Double-Unders
Rotate

Informal Gathering WOD 12/27 at AHS

I'm putting together another informal gathering WOD at the Arlington Heights Track for Saturday, December 27th. GSX will be closed for Christmas Holiday if anyone wants to get together again. Similar to 'Eva', there will be a Central Market Breakfast Bar Throwdown afterwards.

Vote for the WOD on the right hand side of this page.

'Nancy'
5 rounds for time:
400m Run
95lb Overhead Squats x 15

'Nicole'
AMRAP, 20 minutes
400m Run
Max Rep Pull-Ups

'Daniel'
50 Pull-Ups
400m Run
95lb Thrusters x 21
800m run
95lb Thrusters x 21
400m Run
50 Pull-Ups

Friday Dec 12

"Mindy"

AMRAP, 10 minutes

5 Pull-Ups
10 Push-Ups
15 Squats

Ten minutes of 'Cindy' performed at the highest intensity level.

Open Gym Hours

Quick note to clarify the open gym CrossFit hours...

Open Gym is available Monday through Saturday, during normal business hours. There is no Open Gym during scheduled classes (6am, 8:30am, 4:30pm, 6pm).

Tucker has requested there be no Open Gym on Sundays, in order to maximize (rest) our staff, and to provide a minimum of one rest day a week for all.

Thank you for your continued support, effort, and enthusiasm.

One To Watch

Meet Jason Buzzard, if you haven't had the good fortune to do so already. Jason is a regular at the 1630 classes, and active on the Blog comments section daily. Solid dude, and strong athlete. Say hello next time you see him. He is GSX.

GSX Welcomes Lynne Pitts & Kelly Moore

Friendly Chuppacabra

Wrist meets bar goodness

Dude

Flying pull-up practice

GSX welcomes Lynne Pitts and Kelly Moore to Fort Worth, Texas. Just don't mess with the Chuppacabras.

Thursday Dec 11

4 rounds

40 Lunges
20 Wall Ball Shots
10 Kettle Bell Swings

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.