"Girls" Week

Monday Jan. 25th
"Helen"
3 Rounds of:
400m Run
21 KB Swings (1.5/1)
12 Pull ups

Tuesday Jan. 26th
"Grace"
30 Clean and Jerks (135/95)

Wednesday Jan. 27th
"Diane"
21-15-9
Deadlift (225/155)
HSPU

Thursday Jan. 28th
"Annie"
50-40-30-20-10
Double Unders
Sit ups

Friday Jan. 29th
"Nicole"
20 min AMRAP of:
400m Run
Max Pull ups

Saturday Jan. 30th
"Kelly"
5 Rounds of:
400m Run
30 Box Jumps
30 Wall Balls

Plan out your week based on what you need to work on, workouts you have never done, and workouts you want to improve on. We look forward to seeing everyone give a 100% this week!!

"Tommy V"

21 Thrusters (115/75)
12 15' Rope Climb
15 Thrusters
9 Rope Climb
9 Thrusters
6 Rope Climb

Suffer on Saturday!

Join GSX for a Free CrossFit class every Saturday at 9:00A.M.

Reminder: Body Fat Tests are being held tomorrow. There are still a couple spots available. Email me at chris@gsxathletics.com or call the gym (817-732-7479) and ask for Chris.

Jan 22

Are you a member of the "Hole in the Wall Gang?"

Claim your fame!

5-5-5-5-5

Deadlift

3 sets of:

Max Handstand Push Ups

3x21 Hip Ext.

Saturday 10 A.M. WOD:
"Tommy V"
21 Thrusters (115#)
12 Rope Climb 15'
15 Thrusters
9 Rope Climb
9 Thrusters
6 Rope Climb

Jan 21

5 Rounds of:
30 Sec Max Double Unders
30 Sec Rest

Then,

50-40-30-20-10
Lunges
Sit ups

Jan 20

3 Rounds of:

3 Strict Pull ups

6 Kipping Pull ups

9 Chest to Bar Pull ups

1 Min Rest

Then,

15 Min AMRAP of:

5 Snatch Grip Deadlift

5 Power Snatch

5 OHS

(95#/65#)

Jan 19

Skill Work:
Turkish Get-up

For Time:
500m Row
15 Thruster (95#/65#)
15 Pull ups
500m Row
15 Clean and Jerk (95#/65#)
15 Box Jumps
500m Row
15 Med Ball Slams (20#/12#)
15 Burpees

Jan 18

"The Chief"
5 Rounds of:
3 min AMRAP
3 Power Cleans (135#/95#)
6 Push ups
9 Squats

1 min rest between rounds.

Then,

3 Attempts of:
Max L-Sit Hold

Suffer on Saturday!

Join us for our Free Crossfit Class at 9:00 A.M. every Saturday! Followed by our (members only) Rx'd Class at 10:00 A.M.

10AM Workout will be:
3 rounds of:
30 Wall Ball
30 Hang Squat Snatch

Jan 15

5-5-5
Weighted Pull-up

5-5-5
Press

Jan 14

Skill Work:
Handstands

For Time:
500m Row
then,
Tabata
Sit up
Superman

Rx'd

Saturday's Rx'd WOD
3 Rounds of:
30 Wall Balls 10'
30 Hang Squat Snatch (75/45)

Sue, of Auckland, New Zealand at 64 years young!

Growing up she played track and field and also competed
as a net baller (Aussie version of basketball). She was just
one of the many special folks we encounter on the road.
A great lady and an awesome testament that your never
too old to try something new.

It is a small world after all!!

CrossFit Aisa in Okinawa, Japan and CrossFit Auckland

in Auckland, New Zealand played host to the first gymnastic

certifications of 2010.  It was a  great way to kick off the

new year and both boxes were extremely gracious - how

grand it is to see the community grow so well internationally. 

Jan 13

Skill Work:
Power Snatch

5 Rounds of:
3 Power Snatch @ 75% of 1RM
6 Ball Slams
9 Push ups

The A.M.ers!

Jan 12

\

Alfredo 515lb Deadlift during his "CFT"

21-15-9
KB Swing
Box Jump
Pull up
Burpee

Jan 11

"CrossFit Total"

Do a 1 rep max of each lift.
Back Squat
Press
Deadlift

Your "CFT" is all three lifts added together in lbs.

Suffer on Saturday

Join us for our Free Crossfit Class every Sat morning starting at 9AM. Feel free to stick around and watch our As Rx'd class begining at 10AM (members only).

10:00 AM WOD:
15-12-9
OHS (135#/95#)
Burpee
Pull up

Body Fat % Saturday Jan 24th

Saturday January 24th GSX will be offering body composition testing for anyone that would like to know what their body fat percentage is. This test will be done by Mike Lofland and a co-worker from Harris Hospital. The testing will cost $20 (cash or check only) per person. We will have a sign-up sheet located in the box (Jan 11) for those interested. This is something Mike has agreed to come out and do for GSX every few months and will be another excellent way for everyone to track their progress and finally stop worrying about what that damn bathroom scale says!

Please direct any questions regarding the testing to chris@gsxathletics.com.

Jan. 8

Every Minute on the Minute for 10 Min.
3 Back Squat @ 75% 1RM

Rx'd

Saturday Rx'd 10AM Class WOD:

15-12-9
Overhead Squat (135/95)
Burpees
Pull ups

Jan 7

Jason Castillo

3 Rounds of:

500m Row

21 Burpees

400m Run

Jan 6

The 830 Ladies!

3 Sets of Double Unders:

60 sec AMRAP

60 sec Rest

Then,

10 Min AMRAP of:

Anyway from the Ground to Overhead (135/95)

Jan 5

For Time:

15-12-9-6-3

Deadlift (225/155)

Box Jump

Jan. 4

1RM Front Squat

Then,

20 Min AMRAP of:

15 Push Press (65/45)

10 Pull ups

2010

Welcome back! We will resume our normal class schedule on Monday.

Time to get the new year started right. Make sure to sign up and/or post on Beyondthewhiteboard.com to start/continue mapping your progress. GSX loves to hear your feedback and comments. Please post times, comments, and ideas on our daily blog. Your posts will help us better program our workouts in the future. Looking forward to seeing everyone back in the gym next week in the new year!!

Chris L.

Saturday WOD

Join Scott at GSX's Hells Half Acre for a vigorous workout! Scott and other dedicated members pulled together to get the New Year started right. This is not a formal GSX class so show up early, get warmed up and join the fun. Hope to see you there!!

Fun starts at 10AM

Chris L.

Happy New Year!!

Time to: Zone, drop your Fran time, get a pull up, travel...? What is your New Years resolution?

Chris L.

Dec 30

Skill Work:

Push Jerk

5 Rounds of:

30 Squats

20 Pull ups

10 Burpees

THE MASTER AT WORK.

Wanna learn from the best?
Check out Sage Burgners' blog for
very helpful advice and tips
with the OLY lifts...

The lady is legit and her
blog is filled with practical
experience, and a lifetime
of teachings from the best,
Coach Mike Burgner.

It is one of our recomended links!
http://sageolylifting.blogspot.com/