Tuesday November 24

1RM Split Jerk

“Diane”

21, 15, 9

Deadlift
Handstand Push-Ups

Development: Split Jerk

Maynard James Keenan brings the Puscifer project to Dallas for two nights: MORE

Call to Action

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

Support: HERE

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2 pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Who's in?

Monday November 23

1RM Clean

“Annie”

50-40-30-20-10

Double Unders
Sit-Ups

Development: Cleans

This time last year, where were you? Athletically, personally. Post to comments.

Holiday Schedule

GSX will be closed Wednesday, Thursday, Friday, Saturday, and Sunday of this upcoming week.

A 'black ops' Saturday workout is being quietly considered. Off-site, off the grid.

GSX Holiday Social, 12/12 @ 6:30 PM

This just in. The GSX Holiday Social will be Saturday, December the 12th at 6:30 pm. Just look back at the report from last year's shin-dig and you'll see how epic/elite/mindbottling the Holiday Party is. Get your white elephant gift ready.

Read "What A Great Night": HERE

Suffer(ed) On Saturday

Buzzard, Steve, Ryan

Meredith

Ryan after 'Mr. Joshua'

Ken C. & Candice

Suffer On Saturday, Free Saturday Class

Free Saturday CrossFit class, rain and/or shine. 0900 hours, all ages and abilities welcome. Members only advanced class to follow at 1000 hours. Hope to see you there.

Friday November 20

Back Squat & Press, 5 x 5 x 5

Operation Iron Cross - Afghanistan

What is Operation Iron Cross? It is the CrossFit gymnastic certification being held for the troops overseas at Vance Camp, Bagram, Afghanistan Dec 3rd - Dec 11th. How cool is that? We'll be flying out of Pope Air Force Base on a C-17, with an estimated departure date of December 3rd. Three days later, we'll arrive at Bargram Air Base, and Vance Camp. We'll spend about a week in-country, running as many men and women of the 7SFG through the certification as humanly possible. And we've unofficially given this trip a bad-ass nickname, and t-shirt design: Operation Iron Cross.

We've currently lined up several sponsors who are generously donating their time and equipment, including Operation Phoenix, Again Faster, Tactical Athlete, RingTraining.com, Rage Fitness, and Misha's Coffee. Melissa Urban and Dallas Hertwig of CrossFit 603 and the "Whole30 Sponsor a Soldier" program we'll be rolling out, in conjuction with Steve's Club. But we still need help - and I'm confident with hope that those who read this and are active in the CrossFit community or those who wish to sponsor a soldier will answer the call.

In the process of organizing donations and supplies for Operation Iron Cross, We began to brainstorm things we could take over with us that would make a difference to the soldiers of the 7SFG. CrossFit equipment was a given, since we're hoping to get about 100 people through the certifications, but we wanted to get a little more creative and think outside the gymnastics box. We thought about how we could help the 7SFG Eat Good Food as well while protecting our country.

All of which led us to the conclusion, "We need to bring some Good Food over to these guys," and the creation of the Whole30 Sponsor a Soldier program.

Enter Steve's Club, a non-profit organization offering young athletes a chance in life. We'd like to bring 500 Paleokits to Afghanistan. Steve's Club is going to donate one Paleokit for every four purchased, but we need your help to make this happen.

We've set up a PayPal link for donations. You can donate as little as $5 to purchase one Paleokit for an active duty soldier. Send $20, and Steve's club will donate an extra kit on your behalf. If you're an affiliate or larger organization, you can sponsor an entire certification's sustenance at snack time. Go as big as you can -but every single dollar helps.

Now, let's chat for a minute.

Today, I'm asking for a favor. This is important to our soldiers, and to this CrossFit operation. This is espcially important to the men and women serving our country in one of the most dangerous and unstable areas in the world. So today, I'm asking.

Donate via this link: Sponsor A Soldier

Melissa Urban will be updating you daily on her blog (here)as to our efforts, and keeping track of each and every person, affiliate and group who contributes to the cause. And on behalf of me, the Whole30 program, Melissa, OUR GRACIOUS SPONSORS, and the soldiers...THANK YOU.

Tucker

Beside You In Time

Enjoy the time machine: HERE

Thursday November 19

"Michael"

3 rounds for time of:

800m run
50 Back Extensions
50 Sit-Ups

Joy Division, "Love Will Tear Us Apart": HERE
The Cure, "Push": HERE
Henry Rollins, "Easter Sunday" by Albert Watson: HERE

Strength. Where do you find it? Post to comments.

This Just In

The WOD for this Saturday's advanced class is:

"Mr. Joshua"

5 rounds for time of:

400m run
30 GHD Sit-Ups
15 Deadlift (175lbs/250lbs)

Happy Birthday Jason

B-Day!

We love you, baby

Still looking good at 41

Wednesday November 18

400m run
2, 4, 6, 8, 10 of:
Handstand Push-Ups
Deadlift
Pull-Ups
400m run

Member Profile: Meredith O'Banion

Meet Meredith, if you haven't already. She is married, and a proud mother of two. She is seriously into fitness and over the last 6 years has completed several sprint triathlons. She loves to swim and heard about GSX from Jason Buzzard. Meredith began coming to the free Saturday classes, before falling in love with it and joining us. Please say hello next time you see her.

Bomb Suit Mile

Bomb Suit Mile Challenge: HERE

Tuesday November 17

3 x 3 Front Squat

As many rounds as possible in 20 minutes of:

3 Power Cleans
2 Rounds of 'Cindy'

Your Third Place

Home.

School or work.

Where are you in between?

Do you have that 'third place' where you can be you, among friends, with equals, and part of the tribe? Have you come in early, or stayed late after a WOD to watch, study, or encourage others? We hope so. We want to be your third place, that home-away-from-home where you are always welcome.

So grab a beer from the mini-fridge, if it won't throw your Zone off, and stick around for the journey. It matters.

Monday November 16

5 rounds for time of the following:

5 "L" Pull-Ups
10 Ring Dips
15 Push Press
20 Kettlebell Swings

Suffer(ed) On Saturday

Parker, 0n the road again

Chris teaching the pull-up

Dynamic Duo

Time to beat

Pow!

Ken C., weighted pull-ups

Suffer On Saturday, Free Saturday Class

You know the drill, please join us at 9 AM for our free Saturday CrossFit class. All are welcome. The Advanced Class, for members only, will begin at 10 AM. The weather outside couldn't be better!

Friday November 13

5 x 5 "Snatch Grip" Deadlift

3 x Max Reps Handstand Push-Ups
3 x Max Handstand Holds

'Eva' at GSX

30 Freaking Swings, Then 30 Freaking Pull-Ups

5 Long Rounds
ChuckFit!

Seen at GSX

1630 Crew
Joe, solo Filty Fifty. Yikes!

Thursday November 12

4 rounds for time of:

50m Walking Lunges
50 Sit ups

Development: The Muscle-Up

Video: Puscifer, 'The Mission'

This Just In...

The WOD for Saturday's Advanced Class will be:

For Time:

30 Thrusters
30 Pull-Ups
30 Hang Power Cleans
30 Ring Dips
30 Power Snatch

Men's weight has been set at 115lbs, women's at 75lbs.

Pictures of the Day

Ava

Mud Run 2009. In It.

Wednesday November 11

3 x 3 Weighted Pull-Ups

5 rounds for time of the following:

7 Overhead Squats
7 Push Ups
250m Row

Tuesday November 10

Chris vs. "Diane"

10 Broadjumps for distance

Followed by

3 rounds for time of:

15 Deadlifts
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

Monday November 9

“Helen”

3 rounds for time of:

400m Run
21 KB Swings
12 Pull-Ups

An extremely fair, and accurate, test of fitness.

PARTY TONIGHT: GSX November Social

Hey CF Gang,

Don't forget that tonight is the night of our November CrossFit Social. Free Parents' Night Out for our clients with kiddos and free burgers and dogs. Social will start at 6:30 and our WOD competition will begin at 7:00 with PRIZES for the winning team. Bring out the family (and the beer) and let's have some FUN!

Friday November 6

1 x 1 x 1 x 1 x 1 x 1 x 1

Deadlift & Box Jumps for height

Please join us for our free Saturday CrossFit class tomorrow at 9 AM, and stick around to encourage those members participating in our advanced WOD.

Thursday November 5

4 rounds for time of:

400m Run
10 Pistols (each leg)

3 x 12 GHD Sit-Ups

Development : Pistols

Saturday, As RX'd

Saturdays Rx'd Class WOD will be as follows:

5 rounds for time of:

30 Double Unders
20 Sumo Deadlift High Pulls (95/65)
10 Burpees

Simple. Sinister. Members, be ready.

Wednesday November 4

1 Rep Max Power Clean

5 rounds for time of:

5 Handstand Push-Ups
10 Pull-Ups
15 Box Jumps

A Note About Saturday...

GSX members, please join us promptly after the free 9 AM Saturday class...

Tuesday November 3

Alternating 8 minute Tabatas

Thrusters & Burpees

Development: Ring Support Holds, L-Sits

The new Saturday Advanced class begins this week following our free 9 AM class. The workout is open to current GSX members, and will be performed as RX'd. Look for some of the more sinister benchmark WODs, The Heroes, and a few other surprises. Not for the feint of heart.

Seen At GSX

Cas vs. 'Grace'
Meredith on the bar

"Not To Put Too Fine A Point On It..."

In an effort to better serve you, our firebreathingninjadragonslayers, we are hoping to fine tune our morning class offerings. 0830, good for you? Or would you like to see an 0800 or 0900 start time? Let us know what you think, and what you need. Digging the 1130 time slot and want more of them? You get the idea.

Post to comments

Monday November 2

"Canadians"

“Nasty Girls”

3 rounds for time of:

50 Squats
7 Muscle-Ups
10 Hang Power Clean

Happy Halloween

Happy Halloween from all of us to all of you

Suffer On Saturday, Free Saturday Class

Please join us tomorrow at 9 AM, rain or shine, for our spooky Free Saturday Class

Friday October 30

0830 Crew

Prototype "NoFingers". $75, incl. tax. Run & fight like the wind!

Bench Press 3-2-2-1-1-1 reps
Max Strict Pull Ups
Back Squat 3-2-2-1-1-1 reps
Max Kipping Pull Ups

Thursday October 29

400m Run
50 Sit-Ups
30 Double Unders
800m Run
50 Superman
30 Double Unders
400m Run

Happy Birthday Jared

Big Pimpin'.

Wednesday October 28

5 rounds for time of:

6 Power Snatch
10 Box Jumps

The devil is in the details.

Enter times and loads to Beyond the Whiteboard.

"Going back to Cali" : HERE (I don't think so)

Tuesday October 28

3 rounds of 3 Min AMRAP:

5 Sumo Deadlift Highpulls
5 Thrusters
1 Muscle-Up

1 minute rest between rounds

Monday October 26

Dude.

“Cindy”

AMRAP for 20 min:

5 Pull-Ups
10 Push-Ups
15 Squats

Use your energy wisely on this one, it's easy to go out hard in the first 5 minutes and lose it all. Be patient, be smart, and better your last. Smooth and steady wins the race. Cheers.

The next GSX Social will be held Saturday, November 7th at 6:30 PM.

Post your Christmas wishes to 'comments'.