Our People. Our best.

A-Team
Mellisa or Mo as she is refereed to at GSX is one of those special folks that makes our box such a pleasure. She is the real Mckoy and she cares about doing the workout right... She will stick to it until its all done and then put her time on the mental board... She will not cheat a movement - and that is what I adore about her.

The workouts do not define her, her workout time does not define her, she defines herself and her actions speak volumes! Did you know she races dragsters, and that she loves all forms of outdoor traiing, or that she rock climbs, and that she loves her dogs.

Get to know the guy or gal next to ya in the box - you all will be better for it.

Love your style Mo,

Tucker

Picture of the Day

These hands helped build GSX, now they're making it bigger and better. We all thank you, Sir. And we can't wait!

Free Saturday CrossFit Workout

"F-Bomb"

Team suffering
Tire flip circuit

The Pro

Gun Show (Cougar Bait)

War face

Come join us, and bring a friend

2009 CrossFit Affiliate Cup Challenge

The CrossFit Games 2009 Affiliate Cup Challenge will start early on Friday, July 10th, 2009. There will be 1-3 team workouts (format to be announced later). The top 5 teams from these days events will then move forward to the Affiliate Cup Finals on Sunday morning, July 12th (prior to the Men's and Women's Top CrossFitter Finals). The winning team on Sunday will then be the 2009 CrossFit Games Top Affiliate.

An Affiliate Team can consist of a minimum of four to a maximum of six. The team needs to have a minimum of two men and two women. You must actively train at the affiliate facility to be part of a team.

All the workouts will be conducted as team workouts with teams of four. Two men and two women will be competing at one time as a team. This will allow team captains or coaches to substitute members prior to an event based on team members' individual strengths and weaknesses.

Workouts and the scoring system for Friday will be announced the week of the event. The workout for Sunday's finals will be announced Saturday night.

Athletes who qualify for the men's and women's individual competition may also be included on an affiliate team. Just understand they will have three days of multiple grueling workouts, and will be competing against others who are only in one event.

We recommend having tryouts and competitions within your affiliate to determine your team of four to six athletes. But that is just a recommendation. All teams are welcome no matter the ability or level of competitor. Scaling will be available on Friday, though it will disqualify you for Sunday.

Registration for teams will be open from June 1-12, 2009, or when all spots fill up (the number of spots for affiliate teams is undetermined at this time). The team registration fee will be $200.
There will be a cash prize and the winner will also get to keep the Affiliate Cup in their gym for the year.

Friday Nov 21

For Time:

50 Sit-Ups
25 Double Unders
50 Sit-Ups
Walking Lunge, 50 steps
50 Sit-Ups
25 Burpees
50 Sit-Ups

Thursday Nov 20

10 rounds:

15 Squats
10 Pull-Ups
10 Dips

Keep An Eye On This Site

CrossFit Instructor Development Seminar

GSX is proud to announce a first of it's kind Instructor Development Seminar, with Dutch from CrossFit A&M, on Saturday, December 6th.

This one day seminar will cover the following and more:

Programming
Training schedules and protocols
WOD scaling
Class structuring
Movement recognition and correction
Community building
Preparing for the Level II Certification

Class size will be limited to 20 participants so register now: HERE

T-Shirt of the Day

From our friends at CrossFit Coronado

Wednesday Nov 19

18min and change

7 rounds:

21 Presses
21 Sit-Ups
21 Supermans

Picture of the Day

What a wonderful weekend and what a gracious and kind host CrossFit Fire in Chicago has in its Owners and Directors. Bill and Jennie were so incredibly kind and generous. I would go there again every day of the week and twice on Sunday's if they would let me. The group of folks at the Gymnastic Cert were so wonderful and attentive and they all worked so hard, nice max effort. I love this community and love being a small part of it. CF Fire was so great - they obviously have something special there. Thank you guys and gals for all the kind shout outs!

Much Love - Tucker

Tuesday Nov 18

20 Thrusters
5 Pull-Ups
15 Thrusters
10 Pull-Ups
10 Thrusters
15 Pull-Ups
5 Thrusters
20 Pull-Ups

CrossFit Gymnastics Cert, CF Fire Chicago

Tucker at CrossFit Fire, Chicago

Monday Nov 17

4 rounds:

50 Squats
25 Push-Ups
10 Burpees