It paid to be a winner today at 'CrossFit Baseball', great work by all.Suffer On Saturday, Free Saturday Class
It paid to be a winner today at 'CrossFit Baseball', great work by all.
September 11, 2009
Respect and Honor
Please join us today as we remember those lost during the attacks of September 11, 2001. We will be performing a CrossFit "Hero" WOD as a small sign of respect.
Thursday September 10
"Tabata Fight Gone Bad"
Complete 8 rounds of each exercise before moving to the next station. One round consists of 20 seconds of work, followed by 10 seconds of rest.
Wall Ball Shots
Sumo Deadlift High Pull
Box Jump
Push Press
Row
"Preparation for Fight Gone Bad" : HERE
Complete 8 rounds of each exercise before moving to the next station. One round consists of 20 seconds of work, followed by 10 seconds of rest.
Wall Ball Shots
Sumo Deadlift High Pull
Box Jump
Push Press
Row
"Preparation for Fight Gone Bad" : HERE
Have you registered for Fight Gone Bad IV? Don't miss out on tomorrow's WOD...
As Many Rounds As Possible in 15 minutes of:A Note About 09/11/09
Please join us this Friday in remembering, and honoring, those lost in the attacks of September 11, 2001. Every second truly does count.Tuesday September 8
Coming This Week
Suffer On Saturday, Free Saturday Class
Our free Saturday CrossFit class begins at 9 AM, rain or shine.
Friday September 4
Allow 20 min to find a 3 rep max Overhead SquatFollowed by:
Tabata Sit-ups and Superman
Thursday September 3
1800 Crew
Great Work
Tucker in Ireland, post caption to comments3 rounds for time of:
20 Weighted Step Ups
15 Box Jumps
10 Pull ups
Classes begin promptly at their scheduled time slots. Please have the courtesy, to both your classmates and the instructor, to show up on time.
20 Weighted Step Ups
15 Box Jumps
10 Pull ups
Classes begin promptly at their scheduled time slots. Please have the courtesy, to both your classmates and the instructor, to show up on time.
Wednesday September 2
1630 Crew
5 Rounds of:7 Knees to Elbow
21 KB Swings
The CrossFit Journal on the Firefighter Combat Challenge: HERE
Congratulations Scott & Lisa
Lisa & Scott welcomed their baby into the world this morning, Cheers guys!Monday August 31
Andy going hard. Go see his new Luke's location at Montgomery Plaza!
Hmm...this one is for Scott. Just come in and find out for yourself. And don't worry, it will all be over soon. Further preparing you for the unknown and unknowable."Some men here..." HERE
Tucker wraps up the first CrossFit Gymnastics Cert in IrelandSuffer On Saturday, Free Saturday Class
There will be a free Saturday CrossFit class tomorrow morning at 9 AM. All ages and abilites are welcome, and we hope to see you there.
Thursday August 27
Wednesday August 26
D/FW DPS K9 EOD, being worked over3 rounds of:
100ft Walking Lunges
50 Squats
25 Back Ext. / Superman
Tuesday August 25
"It's not that serious"
With a continuously clock running do:
1 Clean & Jerk the first minute
2 Clean & Jerk the second minute
3 Clean & Jerk the third minute...
With a continuously clock running do:
1 Clean & Jerk the first minute
2 Clean & Jerk the second minute
3 Clean & Jerk the third minute...
Friday August 21
7 rounds for time of:
1 Burpee Deadlift
1 Burpee Power Clean
1 Burpee Squat Clean
1 Burpee Squat Clean & Jerk
Please join us for our free Saturday CrossFit Class at 9am, all ages and abilities welcome. We look forward to seeing you all.
1 Burpee Deadlift
1 Burpee Power Clean
1 Burpee Squat Clean
1 Burpee Squat Clean & Jerk
Please join us for our free Saturday CrossFit Class at 9am, all ages and abilities welcome. We look forward to seeing you all.
FGB IV Throw Down!
This just in...GSX CrossFit and Downtown CrossFit YMCA are throwing down during the National 'Fight Gone Bad IV'. Register and compete head to head against the best of the Downtown crew on Saturday, September 26th.
The Catalina Wine Mixer was just the begining...
This is Sparta, bitches.
Tuesday August 18
Front Squats, 3 x 3 x 3 x 3 x 3Followed by:
Bottom-to-Bottom Tabata Squats
Sham-Pow. Speed kills, yo.
Monday August 17
Muscle Up Saturday
As a reminder, Chris will be hosting a Muscle Up Clinic tomorrow morning at 10 AM, after the free Saturday CrossFit class. Come work on your Muscle Ups and learn the progressions step by step.Suffer On Saturday, Free Saturday Class
Tomorrow's free Saturday CrossFit class will be held at GSX. The Trinity Park WOD is being rescheduled. Hope to see you all at 9am, and stick around for our Muscle Up Clinic.Thursday August 13
21-15-9Clean & Jerk
24” Box Jump
"See it in my eyes and on my back - we're of the same tribe."
State of the Union
Dear CrossFit Faithful,Is it not great that we can be this close; that we can see others come and go and grow as people? Close enough to work out together, share burdens together, break bread together, drink wine, and socialize as one unit, as one GSX CrossFit family.
Moving forward we will be developing more trainers, and the current trainers we do have will be stepping up to address your every need. Ken C, Kristy Deavers, Jason Buzzard, Chris Lofland, Mike Deavers, Chuck Bennington, Trevor Bradley, and Jason Malutich.
It takes a village to raise a child - our trainers are excited to step up and have the opportunity to work with you all. I for one am excited to see them become a more integral part of the box and of the training that goes on there. I am certain of the synergy we have at GSX and of the growth we have is unheard of in our community.
We are growing and building something unmatched in Ft Worth and within our nation. All of you have helped us become what we are, all of you are to be commended for your service to us, and we are honored to offer you all that we can. Our programming will only improve, our equipment and facilities will develop further, and our methodology will only strengthen. We have folks who are chomping at the bit to show there coaching skills and help all of you have fun and grow as Crossfitters.
What an exciting time in our little family.
Much Love,
tucker
Much Love,
tucker
WOD, 08/11/09
Suffer On Saturday, Free CrossFit Class
Please join us tomorrow morning at 9 AM for our free Saturday CrossFit class. All ages and abilities welcome!
Friday August 07 (Post CWM WOD)
From FWPD Report #666, 0315 hours
I do not always drink beer, but when I do...
My gift to you..."Flood"
Run 400m
1 set, max rep deadlift (women 95lbs, men 135lbs)
Row 500m
1 set, max rep push-ups
Run 400m
1 set, max squats
Row 500m
1 set, max American Kettlebell Swings (1 Pood, 1.5 Pood)
Each activity set terminates at failure, or 'resting'. Light weight, high reps on this one loves. Nothing like a little short duration, high intensity, functional movement to get the blood pumping...
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