Aftermath
Jason working the HSPU progressions30 Handstand Push-Ups (substitute incline push-ups as needed)
40 Pull-Ups
50 Kettlebell Swings
60 Sit-Ups
70 Burpees
Good luck.
Saturday Oct 25
Aftermath Jason working the HSPU progressions30 Handstand Push-Ups (substitute incline push-ups as needed)
40 Pull-Ups
50 Kettlebell Swings
60 Sit-Ups
70 Burpees
Good luck.
Support the dogs, yo!
Have you registered for the 2nd Annual Lancaster Avenue Mile Run/Walk, on November 15th? Please take a second and click the link on the right hand side of this page. All proceeds from this non-profit event will go to provide advanced training and equipment for the Fort Worth Police K9 Unit, as well as food and veterinary care for the retired dogs.Thank you for your support!
Friday Oct 24
Low S.O.
Shawn, meet Fran
One word...
One word can say so much...
One word can say so much...
"FRAN"
21, 15, 9
Thrusters
Pull-Ups
Video Demo: HERE
Thursday Oct 23
Welcome Officer Ross, DFW Airport Police SWAT
"Tabata Something Else...Mike"
Revisiting some of the functional, foundation movements.
8 rounds of 20 seconds work, followed by 10 seconds of rest:
Squats
Press
Overhead Squats
Push Press
Medicine Ball Cleans
Complete each exercise before rotating to the next.
Med Ball Clean Video Demo: HERE
Welcome Marc and Jason from DFW Airport Police SWAT, good luck at your Cert!
Revisiting some of the functional, foundation movements.
8 rounds of 20 seconds work, followed by 10 seconds of rest:
Squats
Press
Overhead Squats
Push Press
Medicine Ball Cleans
Complete each exercise before rotating to the next.
Med Ball Clean Video Demo: HERE
Welcome Marc and Jason from DFW Airport Police SWAT, good luck at your Cert!
Friends of GSX
Video out-take from "Every Second Counts", with our friend Gillian at the 2008 CrossFit Games. Click image to view.Tuesday Oct 21
"Terrible Tuesday"
4 rounds:
Row 1000m
50 Squats
25 Sit-Ups
Video Demo, "Rowing Basics" : HERE
Marc W. got his Muscle-Up! Great work, Sir!
4 rounds:
Row 1000m
50 Squats
25 Sit-Ups
Video Demo, "Rowing Basics" : HERE
Marc W. got his Muscle-Up! Great work, Sir!
Monday Oct 20
"It's just another manic Monday..."
Tabata Squats : 8 rounds of 20 seconds work, followed by 10 seconds of rest at the bottom of the movement.
Followed immediately by...
6 rounds :
21 Kettlebell Swings
12 Pull-Ups
Video Demo, Jeff Martone "Fixing the Swing": HERE
Tabata Squats : 8 rounds of 20 seconds work, followed by 10 seconds of rest at the bottom of the movement.
Followed immediately by...
6 rounds :
21 Kettlebell Swings
12 Pull-Ups
Video Demo, Jeff Martone "Fixing the Swing": HERE
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