Tuesday Sept 2

WOD

40-30-20-10

Tire Flips

Wall Balls (20#)

Chuck getting mean on the tire flips

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Good work ladies!!

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Monday Sept 1

Level 1 Certification Weekend!

Our certification weekend was, again, a huge sucess. We had a record 71 participants for this cert and everything still managed to run smoothly. Big thanks to CrossFit for putting on a great cert and thanks to all the GSX staff and family that helped out.

Todd covering proper push-up ROM and standards

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Jolie resting in the squat during a round of Tabata

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Some members of Fort Worth's very own Police Department were able to make it out to this cert. Here's Brandon at the top-end of his thruster.

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The rain rolled in and added a whole other element to the workout

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My man Chuck ensuring proper depth on push-ups

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Annnnnnd on a side note, the big GSX Shoe Sale went off without a hitch this past week and was apparently a huge hit!

Thursday August 28

WOD

AMRAP in 20 min of:

5 pull-ups

10 push-ups

15 squats

20 sit-ups

No question about range of motion in Samantha's squat! Rockin'!

Wednesday August 27

WOD

3 rounds for time of:

50 lunge steps

40 KB swings

30 push-ups

20 sit-ups

10 box jumps

James showing good form on an overhead squat during our CF Kids camp.

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David railing some presses during yesterday's shoulder killer.

Tuesday August 26

WOD

500m Row
21 Shoulder Press (95#)
500m Row
21 Push Press (95#)
500m Row
21 Push Jerk (95#)

Dutch performs the Deadlift Challenge: Double body weight deadlift (315#), 15 reps touch-and-go!

Monday August 25

WOD

AMRAP in 20 min of:

10 wall balls

10 pull-ups

10 push-ups

10 box jumps

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*If you have any photographs, videos, links, or any other content that you would like to see posted to the blog, please email them to jason@gsxathletics.com with "Blog Content" as the subject line. Thanks!

Friday August 22

WOD

3 rounds for time of:
21 Thrusters (95#)

21 Back Squats (95#)

21 Pull-ups

Thursday August 21

WOD

3 rounds for time of:

500m Row

30 Wall Balls (20#)

30 Sit-ups

Wednesday August 20

WOD

5 rounds for time of:

20 Slam Balls

15 Ring Dips

5 Dead Lifts (225# rx)

Tuesday August 19

WOD

"Fight Gone Bad"

Three rounds of:

Row

75# Push Press

24" Box Jump

75# SDLHP

10' Wall Ball

Each excercise is done for 1 minute with a 1 minute rest between rounds. Total is calculated by adding total number of reps for each excercise. Count calories on the rows.


Fort Worth Police Academy Instructors Jamie Johnson and Bob Southerland

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Needless to say, the guys and gals were SMOKED!

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Congratulations Class 121! Thanks to the instructors for allowing us to give all the new recruits a taste of the Kool-Aid!

Monday August 18

WOD

5 rounds for time of:

10 cleans

15 burpees

20 sit-ups

25 squats

Our CrossFit kids camp began today and as you can see by Cameron's back squat, they're all doing a great job picking up the technique. Good job guys!

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Jolie from CrossFit One World getting set before her deadlift

Sunday August 17

CrossFit Level 1 Cert Weekend

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A litte pre-workout warmup

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Here a Level 1 participant demonstrates perfect KB Swing technique, while in the background, Dave demonstrates, well...less than perfect technique. Gotcha Dave!

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Big thanks to CrossFit Staff for putting on another excellent Level 1 Cert at GSX!

Thursday August 14

WOD

7 rounds for time of:

12 KB Swings (1.5 pood)

10 Ring Dips

6 Deadlifts (185# rx'ed)

*Please post loads and times to comments

Ken getting set for a snatch...

Wednesday August 13

WOD

"G.I. Jane"

100 Burpee Pull-Ups for time

CrossFit Homies...

Tuesday August 12

WOD

30-20-10 of:

Bar Thrusters

Pull-Ups

Box Jumps

*Please post loads and times to comments

My man Chad gettin' his squat on!

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Check out the competition that's going down at CF Dallas Central on August 23: ROSHAMBO

Instructions for registering are found on their site. They have TWO divisions: the CF Division which allows scaling and the Elite Division which does not. It would be great to get some GSX representation out there and this is a good way to show support for a local affiliate. If you plan on signing up, please email jason@gsxathletics.com so I can form a list of any GSX competitors we'll have out there.

Monday August 11

WOD

1000m Row
25 Sit-ups
750m Row
50 Sit-ups
500m Row
75 Sit-ups
250m Row
100 Sit-ups

*Please post times to comments

Sunday August 10

Rest Day

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Master Adrian Gonzales, GSX Facility Director and Director of GSX Tae Kwon Do, led a few of our TKD camp attendees through our very own "GSX Olympic Games" on Friday. Here are a few of the medal winners. Big thanks to Jaston, Josh, and Christian for helping to make the camp a success!

Saturday August 9

WOD

200m Run

1 Burpee Box Jump

200m Run
2 Burpee Box Jump

200m Run
3 Burpee Box Jump

200m Run
4 Burpee Box Jump

200m Run
5 Burpee Box Jump

200m Run
6 Burpee Box Jump

200m Run
7 Burpee Box Jump

200m Run
8 Burpee Box Jump

200m Run
9 Burpee Box Jump

200m Run
10 Burpee Box Jump

A few of our Saturday folks on their way back to the gym during their 200m run. This Saturday was an awesome turn out with a total of 19 CrossFit participants, many of which were new. Keep it up guys! We love seeing new faces.

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

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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!

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--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!

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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!

Friday August 1

WOD

3 Rounds for Time of:

Row 500m

20 Pull-ups

10 Clean & Jerks

20 Push-ups

Now that Tucker and I are back in town, I will be making posts to the blog on a daily basis now so stay tuned!

Many thanks to Lisa, Mike, CJ, Nick, and others who made our trip to CrossFit San Diego a blast! The certification was a huge success and we all had a great time.

Wednesday July 23

WOD

3 rounds for time of:

20 Box jumps
20 Pull-ups
20 KB swings
20 KTE
20 Wall Balls
20 Burpees

Jason and Tucker return this week after the inaugural CrossFit Gymnastics Certification in Seattle, WA at CrossFit Level 4. The certification was a huge success with the 18 person group learning gymnastics basics ranging from forward rolls and handstands to progressions for muscle ups and iron crosses. We thank the owners of Level 4, both Dave and Nancy, for putting us up and showing us an awesome time in Seattle.
As you can see, we did have some good fun!

And our "Rules of CrossFit" shirts are in. Please see the front desk to purchase yours!