WOD

5 rounds for time of:

9 Push Press

7 Cleans

5 Deadlifts

3 Front Squats

*Please post load and time to comments

Thursday August 7

WOD

10-9-8-7-6-5-4-3-2-1 of:

DB Hang Squat Cleans

Push-ups

Pull-ups

V-Ups

_________________________________________________

Below, Raiford illustrates the intricacies of a little known CrossFit move: The Grocery Grabber. This move is unparalleled in its functionality as it relates to real-world applications. So the next time you're unloading groceries from the back of your car, think of Raif and his magic move.

Wednesday August 6

WOD

Push Press 25/50

200m Row

KB Swing 25/50

200m Row

KTE 25/50

200m Row

Thrusters 25/50

200m Row

Air Squat 25/50

A few of our evening crew knocking out a tough one. Looking good guys and gals!

_______________________________________

--We always warn our CrossFit adults that our gymnastics equipment can be dangerous if not used properly. Without further ado, please meet our new poster child for Trampoline Safety: Eric Barber!

See how curious Eric is....

No, Eric, no!

Uh oh, Eric isn't playing safe!

Let's all learn from Eric.

*No Erics were harmed in the shooting of this sequence

Tuesday August 5

WOD

5 rounds of Cindy

50 sit-ups

5 rounds of Cindy

50 sit-ups

5 rounds of Cindy

500m row

Monday August 4

WOD

5 Rounds for Time of:

10 KB Swings

10 Dead Lifts

10 V-Ups

10 Wall Balls

Earl, the newest (and youngest) member of our CrossFit GSX community, learn the ins and outs of overhead squats. Good work, Earl!

___________________________________________

A big thanks to everyone who helped us put on the gymnastics cert this weekend: Trevor for keeping an eye on the gym both days and to both of our demo girls, John and KC. You guys rock!

Sunday August 3

WOD

"Griff"

Run 800m forward

Run 400m backward

Run 800m forward

Run 400m backward

More gymnastics work today. Stay tuned for the pictures!

Saturday August 2

WOD

1000m Row

21 Thrusters

15 Pull-ups

750m Row

18 Thrusters

12 Pull-ups

500m Row

15 Thrusters

9 Pull-ups

Use 85# for Thrusters and rest 2 minutes between each round

Our gymnastics certification is taking place this weekend. We look forward to getting a few good pictures online soon!