GSX Crossfit: 2009-11-01

PARTY TONIGHT: GSX November Social

Hey CF Gang,

Don't forget that tonight is the night of our November CrossFit Social. Free Parents' Night Out for our clients with kiddos and free burgers and dogs. Social will start at 6:30 and our WOD competition will begin at 7:00 with PRIZES for the winning team. Bring out the family (and the beer) and let's have some FUN!

Friday November 6

1 x 1 x 1 x 1 x 1 x 1 x 1

Deadlift & Box Jumps for height

Please join us for our free Saturday CrossFit class tomorrow at 9 AM, and stick around to encourage those members participating in our advanced WOD.

Thursday November 5

4 rounds for time of:

400m Run
10 Pistols (each leg)

3 x 12 GHD Sit-Ups

Development : Pistols

Saturday, As RX'd

Saturdays Rx'd Class WOD will be as follows:

5 rounds for time of:

30 Double Unders
20 Sumo Deadlift High Pulls (95/65)
10 Burpees

Simple. Sinister. Members, be ready.

Wednesday November 4

1 Rep Max Power Clean

5 rounds for time of:

5 Handstand Push-Ups
10 Pull-Ups
15 Box Jumps

A Note About Saturday...

GSX members, please join us promptly after the free 9 AM Saturday class...

Tuesday November 3

Alternating 8 minute Tabatas

Thrusters & Burpees

Development: Ring Support Holds, L-Sits

The new Saturday Advanced class begins this week following our free 9 AM class. The workout is open to current GSX members, and will be performed as RX'd. Look for some of the more sinister benchmark WODs, The Heroes, and a few other surprises. Not for the feint of heart.

Seen At GSX

Cas vs. 'Grace'

Meredith on the bar

"Not To Put Too Fine A Point On It..."

In an effort to better serve you, our firebreathingninjadragonslayers, we are hoping to fine tune our morning class offerings. 0830, good for you? Or would you like to see an 0800 or 0900 start time? Let us know what you think, and what you need. Digging the 1130 time slot and want more of them? You get the idea.

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