GSX Crossfit: 2009-08-02

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!

Picture of the Day

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...

Catalina Wine Mixer Shut Down By Pirates!

Something about 'story time' and P90X

Some say the end is near

"Mind on my money, my money on my mind"

Bravo, Raif and Ali! Great time, thank you both so much!

Fight Gone Bad IV

GSX CrossFit will be hosting the Southwest Regional Fight Gone Bad Fundraiser on Saturday, September 26, 2009. If you are interested in signing up for our team, please click on the link provided below, and search for team 'GSX CrossFit'. We are asking that you pledge a minimum donation of $25 to this noble cause, and be ready for the mother of all group workouts.

All are welcome. Young, old, fit, fitter, and not so fit. Just be ready to suffer.

Email Jason at 'jason@gsxathletics.com' and let us know you're coming.

http://www.fgb4.org/

Thank you for your continued support of this great community, and of GSX CrossFit.

Thursday August 06

AMRAP, 20 minutes:

5 Burpees
7 Thrusters
9 Knees to Elbows

Did you call and RSVP for Raif's Catalina Wine Mixer? (703) 482-0623

He had a lot to say, he had a lot of nothing to say: Further

Wednesday August 05

Mr. 314!

The Boss, post FGB

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Raif's Cell: (703) 482-0623