These hands helped build GSX, now they're making it bigger and better. We all thank you, Sir. And we can't wait!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 friend2009 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
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
18min and change
7 rounds: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
5 Pull-Ups
15 Thrusters
10 Pull-Ups
10 Thrusters
15 Pull-Ups
5 Thrusters
20 Pull-Ups
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
Wes, on the Swings
7 roundsCrossFit 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
Register: HERE
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.
5 roundsPicture 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.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.
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
0600, Happy Times
15, 12, 9
We Love You!
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. 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.
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
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!
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.
4 rounds:Tuesday Oct 28
"Whiskey Tango Foxtrot"
AMRAP, 20 minutes
25 Box Jumps
25 Kettlebell Swings
25 Knees to Elbows
25 Overhead Kettlebell Lunges
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
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