GSX Crossfit

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

Thank you guys for braving the brutal wind this morning. The guys, and pups, really appreciate your support. It meant the world to see you all there.

See You Guys Saturday!

2nd Annual Lancaster Avenue Mile Schedule:

8:00am – walkers
8:20am – male/female ages 40-49
8:40am – male/female ages 50-59
9:00am – male/female ages 60+
9:20am – male/female ages 14 and under
9:40am – male/female high school
10:00am – male/female ages 18-39

Friday Nov 14

Wes, on the Swings

7 rounds

10 Wall Ball Shots
10 Knees to Elbows
10 Kettlebell Swings
10 Box Jumps

Reminder, tomorrow's WOD will be the Lancaster Avenue Mile Run/Walk! Please join us.

CrossFit Level I Cert at GSX

We are proud to announce that GSX has been selected host the Level I Certification course on January 3rd and 4th, 2009. Online registration is available now.

Register: HERE

Thursday Nov 13

AMRAP, 20 minutes

5 Dead Lifts
10 Push-Ups
15 Burpees

Picture of the Day

"Tough Hombres"

Race Day Registration Still Available!

-Llyons the Bomb Dog-

Online registration for Saturday's Lancaster Avenue Mile has closed. You can still register Thursday, and Friday, at the Fort Worth Running Company on Camp Bowie or on Saturday morning at the Run/Walk.

Be sure to pick up one of the GSX shirts this week from Jason, for $15. Let's show the other affiliates how we roll.

Thank you for your support.

Wednesday Nov 12

5 rounds

30 Double-Unders
15 Kettlebell Swings
9 Pull-Ups

Picture of the Day

Haron Lagat, No. 6, begins pulling away down the stretch to win the 2007 Lancaster Avenue Mile in 3:53.65. Lagat will be returning this year to defend his title.

Tuesday Nov 11

5 rounds

10 Presses
20 Squats
30 Sit-Ups

Open Gym, Help

Please re-rack your weights, return your kettlebells, and stage the Med Balls when you finish your workout. Thank you for your assistance with this.

Monday Nov 10

"Dog Bite"

4 rounds, 1 minute each station

Box Jumps
Kettlebell Swings
Rowing
Burpees

Working on the whole athlete.

Picture of the Day

Our patch wall continues to grow. Welcome all Road Warriors, War Fighters, Terrorist Hunters, Affiliates, the Curious, and the Passionate.

Caution Men Working

The Outdoor Training Area nears completion. Watch this site for word on the 'Paint Party' with wine, song, food, and fire. Ok, and maybe some beer too. This thing that is ours, is going to be the talk of the CrossFit community. More soon.

Saturday Nov 08

Grip strength

"Soul Train"

4 rounds:

Farmer Carry 2 Kettlebells up stairs in CF Gym
10 Burpees in Martial Arts Studio
Farmer Carry 2 Kettlebells down stairs
Lunge back to stairs in CF Gym

Join Us Next Saturday!

Join us Saturday, November the 15th, for the 2nd annual Lancaster Avenue Mile Run/Walk. All proceeds will benefit the Fort Worth Police Department K9 Support Group. Click on Llyon's picture to register, or sign up on race day. Dogs are welcome, on leash.

Friday Nov 07

0600, Happy Times

15, 12, 9

Clean and Jerk
Knees to Elbows
Push-Ups

Picture of the Day

"I drank what?"

Thursday Nov 06

4 rounds:

Row 500m
15 Thrusters
10 Pull-Ups

Happy Birthday Rhonda

We Love You!

Wednesday Nov 05

3 Rounds:

21 Overhead Squats
12 Pull-Ups

Tuesday Nov 04

3 rounds:

Row 500m
15 Dead Lifts
25 Box Jumps

Picture of the Day

Welcome home, Tucker.

CrossFit Gymnastics Certification, CrossFit H.E.L.

GSX Welcomes the FWPD Academy

Kettlebell Swings

Wall ball shots

The warm-up

Aftermath

Adding the numbers

GSX was honored to host the Fort Worth Police Academy Recruits and Instructor Cadre today, for "Fight Gone Bad". Tremendous spirit by the recruits, great job. Congratulations on your work thus far, and thank you for the path you have chosen.

Monday Nov 03

3 rounds:

50 Squats
14 Pull-Ups
10 Hang Power Cleans

Simple. To the point.

Reminder

As a reminder, the 6:15am class will now be starting promptly at 6:00am. See you all dark, and early.

Stronger. Faster. Meaner.

Be strong, be fast. Work on the 'whole athlete'. That means working on what sucks the most sometimes. For me that means Overhead Squats, or anything involving a jump rope. Don't shy away from those events, or WODs, that you are less good at. Embrace what sucks the most and drive on.

Sunday madness follows, or a workout that I put together after having a nightmare about Ken C.

"Don't try this at home"

5 rounds:

1 Muscle-Up
2 Weighted Pull-Ups
3 Overhead Squats
4 Handstand Push-Ups
5 Dead Lifts

See, many elements of 'suck' represented by this one. Tucker got my muscle up dialed-in, Josh keeps me on my toes with the weighted Pull-Ups, I hate OHS, HSPU are fun at parties, and Ken C. rocks the DLs (or he yelled at me in my nightmare to do more). Started the pull-ups with a 53lb KB and finished them with a 70lb. The OHS started at 45lb and progressed to a 105lb PR, and the DLs started at 135lbs and finished at 260lbs.

All of the above after a brisk 4 mile run.

Constantly varied, high intensity movements. Good times. Rant off.

Saturday Nov 01

Partner Workout:

100 Thrusters (50 each)
100 Pull-Ups (50 each)
600 Rope Skips (300 each)
200 Sit-Ups (100 each)

1 person has to be moving at all times

Spooky Friday

7 rounds:

10 Push-Ups
10 Sit-Ups
10 Squats

(Hint...'7 rounds' translates to 'workout by Josh')

Happy Halloween!

Thursday Oct 30

"Elizabeth"

21, 15, 9

Cleans and Ring Dips

Freaking sweet benchmark action.

The Coming Storm...

Completion is near

Jason surveys the work

8,000 sq. ft of year-round, outdoor, fire-breathing madness. The concrete has been poured. The challenge has been made. Be ready.

Wednesday Oct 29

4 rounds:

250 Rope Skips
50 Sit-Ups
50 Supermans

Pull-Up Challenge Day 16

Tuesday Oct 28

"Whiskey Tango Foxtrot"

AMRAP, 20 minutes

25 Box Jumps
25 Kettlebell Swings
25 Knees to Elbows
25 Overhead Kettlebell Lunges

'Demo Girl' Josh Is Home

Josh returns from the CrossFit Barbell Certification with Ripp, at CrossFit Cherry Point

Pictures of the Day

CrossFit Gymnastics Cert, CrossFit Boston

Monday Oct 27

"Can't fake the funk" - Jeff Martone

10 rounds

12 Burpees
12 Pull-Ups

Dropping In, Saying Hi

All the way from sunny C.A., welcome guys

Saturday Oct 25

Aftermath

Jason working the HSPU progressions

30 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...

"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!

Friends of GSX

Video out-take from "Every Second Counts", with our friend Gillian at the 2008 CrossFit Games. Click image to view.

Wednesday Oct 22

5 rounds:

9 Dead Lifts

15 Thrusters

21 Knees to Elbows

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!

Road Crew

Another great CrossFit Gymnastics Cert in the books, Hyperfit USA

Warning!

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