Chuck. Done.
3 rounds
50 Double-Unders
75 Squats
Monday Jan 19
Chuck. Warrior. Completed all dips on the rings.
Wes, on it.15 Thrusters
30 Dips
12 Thrusters
24 Dips
9 Thrusters
18 Dips
6 Thrusters
12 Dips
3 Thrusters
6 Dips
30 Dips
12 Thrusters
24 Dips
9 Thrusters
18 Dips
6 Thrusters
12 Dips
3 Thrusters
6 Dips
Time to finish up the outdoor training area!
Come on in for the free Saturday workout, and stay for Tucker's Gymnastics Seminar
Southwest Regional Games Qualifier
The CrossFit Games Southwest Regional Qualifier will be held at GSX Athletics on May 1st-3rd, 2009. We need your help making this the best event possible, in order to find the fittest men and women from Texas, Oklahoma, Louisiana, Missouri, and Arkansas.
If you are a small business owner that is interested in showcasing your products or services, please contact us for our event sponsorship proposal. Interested volunteers are also needed.
Thank you for your support.
Free Saturday Gymnastics Seminar
As mentioned earlier, Tucker will be offering up a free Gymnastics Seminar this Saturday for all GSX clients. The seminar will begin at 10am and last until 4pm. So come to the 9am workout, and stay to work on your Muscle-Ups, HSPU's, Pull-Ups, etc.Good times.
News Flash !*@&!*!
Level 2 gymnastic certification? That's right... This will be a continuation of functional core strength work and body movements learned at a level one cert for CrossFit WOD's; however we will focus more specifically on larger more difficult body movements and gymnastic skills. We will host this cert at GSX in order to offer a safe environment for the more advanced movements and skill work...
At GSX we have all the equipment - in ground trampolines, safety harnesses, tumbling pits, air tracks, and coaches needed to put on a very challenging body awareness and body movement certification. We will work on basic to intermediate gymnastic elements - back tucks (in tumbling pit & trampoline & floor)), front tucks (in tumbling pit & trampoline & floor), front handsprings, back handsprings, front and back walk overs, balance work, ring work (including backward rolls to support, muscle ups, handstands on rings), front levers, planche, parallel bar work, mushroom work, trampoline work, spotting techniques, and some Gymnastics 101.
Prerequisites: You must have attended a CrossFit level one gymnastic cert or been prior approved via Coach Jeff Tucker.
At GSX we have all the equipment - in ground trampolines, safety harnesses, tumbling pits, air tracks, and coaches needed to put on a very challenging body awareness and body movement certification. We will work on basic to intermediate gymnastic elements - back tucks (in tumbling pit & trampoline & floor)), front tucks (in tumbling pit & trampoline & floor), front handsprings, back handsprings, front and back walk overs, balance work, ring work (including backward rolls to support, muscle ups, handstands on rings), front levers, planche, parallel bar work, mushroom work, trampoline work, spotting techniques, and some Gymnastics 101.
Prerequisites: You must have attended a CrossFit level one gymnastic cert or been prior approved via Coach Jeff Tucker.
Paint Party, This Sunday @ 1pm
The Outdoor Training Center at Hell's Half Acre is just about finished. Come join us this Sunday, at 1pm, for a little paint party. All are welcome. Leave your mark on this one of a kind training area. Sound off to comments, and let us know you're coming.
Free Saturday CrossFit Workout
Saturday CrossFit Class
8 rounds:
10 Box Jumps
10 Wall Ball Shots
10 Burpees
CrossFit Running & Endurance Training
CrossFit Running & Endurance Training at GSX, Feb 21st-22ndWhat's your CrossFit "Helen" time? It could be better in a weekend by improving your running efficiency.
Maybe you want to improve your 5k, 1 mile, or 400m times? Or your marathon? Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both pain free and faster.
You will run less than 2.5 total miles over the weekend and spend 2 full days with Coach Brian MacKenzie learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.
Brian Mackenzie is an expert in strength and conditioning forendurance athletes, and is the creator of http://www.crossfitendurance.com/ and a CrossFit Endurance Coach. He is a Level 3 CrossFit Certified Trainer and is a Level 3 POSE Certified Running Coach. Brian is the owner of CrossFit Newport Beach, and operates an internship for professional trainers. He has been a competitive Ultra Runner and Ironman Triathlete. He has competed in Ironman Canada along with several ultra marathons ranging from 50k to 100 miles including theWestern States 100 and the Angeles Crest 100. Brian has successfully used CrossFit as the cornerstone of his programming for endurance athletes, while supplementing sport. His athletes train sometimes a third of what the norm train with superior results.
Friday Jan 09
Josh
The pushing progression:Press
Push Press
Push Jerk
Come move some big weight overhead, yo.
CrossFit Level I Cert at Hell's Half Acre
"Every Second Counts"
The CrossFit Games Southwest Regional Qualifier will be held at GSX May 1st-3rd, 2009. Sign up, pledge, or volunteer. Get involved now.
Get well, and get back soon! We miss you!
"Fat Bastard"
Level I Cert, Day II
Med Ball Cleans
My friend Carla on the bar
Dutch leading the floor
Jon on the de-brief
Hands-on programming
Thank you to the CFHQ Instructor Cadre and all of you for visiting our home base, we were honored to have you.Level I Cert, Day 1
Tony Budding
Time to excel
Intensity
Dutch
Andrew up front
Tony coaching bar positioning
Chuck on form
Lisa
Squat work
Jon leads his groupGSX Welcomes the Level I Cert Team
GSX is honored to host the CrossFit Level I Certification this weekend. Welcome Instructors and Participants. What's ours is yours.Registration Now Open!
Dear Affiliates & CrossFit Faithful:
I cannot express to you all, how proud we are to have been selected to host the Regional Qualifiers for our five states... Missouri, Oklahoma, Arkansas, Louisiana, and Texas will be our representative states for which we offer the South West Regional Qualifiers; to be held in our very own "Hell's Half Acre", Fort Worth, Texas.
CrossFit GSX will be ready! We will put on the most professional, most organized, most exciting, and most competitive qualifiers for CrossFit Head Quarters.... and the CrossFit hopefuls. As you explore our registration link and information pages about the event planning for the Southwest Regional Qualifier - please let us know if we need to address anything for you or your participants.
There has been much interest in the way of sponsorship for this event. We are currently seeking sponsorships of multiple levels for participation from Affiliates, members, businesses, and friends of CrossFit. I hope that if your Affiliate desires to be of assistance to our Regional Qualifiers in anyway; that you please let Mike Deavers know by contacting him at miked@gsxathletics.com - we will take all comers who offer help to ensure that we make this qualifier the best in the nation. Please find the attached information for sponsorships. We are also developing price friendly hotel accommodations for participants and spectators.
GSX will be putting together a list of volunteers who will judge the participants. If you and your box have qualified trainers, coaches, and members who would like to be a part of our staff for the qualifiers please contact Jeff Tucker at tucker@gsxathletics.com. We will also be accepting loans for equipment from our Affiliate neighbors and CrossFit family to ensure that we have everything needed for the competition.
GSX will do its utmost to ensure that 2009 CrossFit Qualifiers will develop 5 men and 5 women to qualify for competition for glory and fame at the 2009 Games! I look forward to hearing from you and discussing any points of interest you may have to offer as we prepare.
The registration link is now enabled – Lets roll people!
Best Regards,
Jeff Tucker
CEO GSX
817-732-7479
tucker@gsxathletics.com
Mackey moving 450lbs
Scott @ 365lbsTuesday Dec 30
5 rounds10 Thrusters
10 Hang Power Cleans
10 Kettlebell Swings
Tonight I'm going to party like it's 1999.
Holiday Hours
GSX will close Wednesday at 5pm for the New Year's Holiday, and will re-open Monday, January 5th.Informal Gathering WOD Cancelled
Our informal gathering will be cancelled, and rescheduled, due to bad storms in the area.
Holiday Hours
GSX will be closed Wednesday, December 24th, and will re-open Monday December 29th. Please join us this Saturday, at 9am, for an informal WOD at the AHS track, followed by breakfast at Central Market.
GSX Gymnastics Seminar
As Tucker mentioned at the party, there will be a one day gymnastics seminar at GSX on Saturday, January 17th at for all GSX CrossFit clients.Come work on your muscle-up, kipping pull-ups, handstand push-ups, and any other gymnastics skill you would like, at no charge.
Start the New Year off right. Send us an email, and let us know you're coming.
State of the Union
On Jan 21, 2009 CrossFit at GSX will have completed its first year under its belt... And what a great inaugural year that has been. It would have been impossible to predict the effect CrossFit was going to have on our lives and the lives of those, who of their own accord stepped within our doors.
If you feel this banner year has been a good beginning - you ain't seen nothing yet! We have much planned in the way of certifications, equipment, events, programing, expansion, and positive changes for CrossFitters and those who want and desire real positive changes in their lives.
We have merely taken the first steps toward a brighter and more exciting future. Stay posted gang and come be a part of the CrossFit revolution at GSX. For those of you have have dedicated your time and efforts at GSX this first year - hold on to your socks! Its gonna get fast and furious in 2009!
Much Love - Tucker
If you feel this banner year has been a good beginning - you ain't seen nothing yet! We have much planned in the way of certifications, equipment, events, programing, expansion, and positive changes for CrossFitters and those who want and desire real positive changes in their lives.
We have merely taken the first steps toward a brighter and more exciting future. Stay posted gang and come be a part of the CrossFit revolution at GSX. For those of you have have dedicated your time and efforts at GSX this first year - hold on to your socks! Its gonna get fast and furious in 2009!
Much Love - Tucker
Monday Dec 22
2 rounds
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
60 Burpees
Have a great week, everybody.
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
60 Burpees
Have a great week, everybody.
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