5 rounds for time of:400m Run
30 Sit-Ups
30 Back Extensions
Tuesday August 18
Front Squats, 3 x 3 x 3 x 3 x 3Followed by:
Bottom-to-Bottom Tabata Squats
Sham-Pow. Speed kills, yo.
Monday August 17
Muscle Up Saturday
As a reminder, Chris will be hosting a Muscle Up Clinic tomorrow morning at 10 AM, after the free Saturday CrossFit class. Come work on your Muscle Ups and learn the progressions step by step.Suffer On Saturday, Free Saturday Class
Tomorrow's free Saturday CrossFit class will be held at GSX. The Trinity Park WOD is being rescheduled. Hope to see you all at 9am, and stick around for our Muscle Up Clinic.Thursday August 13
21-15-9Clean & Jerk
24” Box Jump
"See it in my eyes and on my back - we're of the same tribe."
State of the Union
Dear CrossFit Faithful,Is it not great that we can be this close; that we can see others come and go and grow as people? Close enough to work out together, share burdens together, break bread together, drink wine, and socialize as one unit, as one GSX CrossFit family.
Moving forward we will be developing more trainers, and the current trainers we do have will be stepping up to address your every need. Ken C, Kristy Deavers, Jason Buzzard, Chris Lofland, Mike Deavers, Chuck Bennington, Trevor Bradley, and Jason Malutich.
It takes a village to raise a child - our trainers are excited to step up and have the opportunity to work with you all. I for one am excited to see them become a more integral part of the box and of the training that goes on there. I am certain of the synergy we have at GSX and of the growth we have is unheard of in our community.
We are growing and building something unmatched in Ft Worth and within our nation. All of you have helped us become what we are, all of you are to be commended for your service to us, and we are honored to offer you all that we can. Our programming will only improve, our equipment and facilities will develop further, and our methodology will only strengthen. We have folks who are chomping at the bit to show there coaching skills and help all of you have fun and grow as Crossfitters.
What an exciting time in our little family.
Much Love,
tucker
Much Love,
tucker
WOD, 08/11/09
Suffer On Saturday, Free CrossFit Class
Please join us tomorrow morning at 9 AM for our free Saturday CrossFit class. All ages and abilities welcome!
Friday August 07 (Post CWM WOD)
From FWPD Report #666, 0315 hours
I do not always drink beer, but when I do...
My gift to you..."Flood"
Run 400m
1 set, max rep deadlift (women 95lbs, men 135lbs)
Row 500m
1 set, max rep push-ups
Run 400m
1 set, max squats
Row 500m
1 set, max American Kettlebell Swings (1 Pood, 1.5 Pood)
Each activity set terminates at failure, or 'resting'. Light weight, high reps on this one loves. Nothing like a little short duration, high intensity, functional movement to get the blood pumping...
Catalina Wine Mixer Shut Down By Pirates!
Something about 'story time' and P90X
Some say the end is near
"Mind on my money, my money on my mind"
Bravo, Raif and Ali! Great time, thank you both so much! Fight Gone Bad IV
GSX CrossFit will be hosting the Southwest Regional Fight Gone Bad Fundraiser on Saturday, September 26, 2009. If you are interested in signing up for our team, please click on the link provided below, and search for team 'GSX CrossFit'. We are asking that you pledge a minimum donation of $25 to this noble cause, and be ready for the mother of all group workouts.All are welcome. Young, old, fit, fitter, and not so fit. Just be ready to suffer.
Email Jason at 'jason@gsxathletics.com' and let us know you're coming.
http://www.fgb4.org/
Thank you for your continued support of this great community, and of GSX CrossFit.
Thursday August 06
AMRAP, 20 minutes:5 Burpees
7 Thrusters
9 Knees to Elbows
Did you call and RSVP for Raif's Catalina Wine Mixer? (703) 482-0623
He had a lot to say, he had a lot of nothing to say: Further
Wednesday August 05
Mr. 314!
The Boss, post FGB
"Fight Gone Bad!"Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Raif's Cell: (703) 482-0623
Tuesday August 04
Me, Tucker, Raif, Jason M. - Circa 1976Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1
Muscle-Up Clinic with Chris and Trevor, Saturday, August 15th at 10am.
Read "Calling All Dudes" by Raif, in 'comments'
Team "GSX CrossFit" is now established on the registration page
Sunday Fun Day
Buzzard, In Deep
This just in: A group of us are heading out to Tim Love's New Love Shack at So. 7, for the Lamb Burger Cookoff! 3 to 6 pm, come join us! 
Suffer On Saturday, Free Saturday Class
Please join us tomorrow morning at 9 AM for our free Saturday CrossFit classWednesday July 29
"Cowboy Tucker"100 Lunges
50 Presses
25 Handstand Push-Ups
50 Deadlifts
75 Push Press
100 Squats
"Cowboy Musings From Aromas" : HERE
New Contest News, Who's The Furthest?
We are pleased to announce our newest workout contest. This time we're seeking viewer submitted WODs from all corners of the globe. The further, the better, the winner.Calling all Deployed Personnel, Jedi's, Truck Drivers, FAMs, Roadies, Ninjas, Dragon Slayers, Team Guys, Astronauts, NMC's, Action Guys (and Former Action Guys), as well as the last of the famous international playboys. Send em' in.
Points will be given to .mil entries, bonus points will be given to entries submitted with photos, and faces can be blacked out if you want to look like you're in SOCOM. Points deducted from dudes wearing those freaky Five Fingers.
There you have it. Our little hit-map on the right of this here page shows some interesting points on the globe, now's the time to say hi. Winner gets a slick new GSX shirt.
You have until Friday, July 31st at 1700hrs CST and we'll unleash your creation on our classes!
I think I've had too much coffee.
miked@gsxathletics.com
Road Show
OPT and TuckerNews Flash
The next off-campus Saturday CrossFit Class will be held on August 15th, at the north end of Trinity Park, adjacent to the site of the Fort Worth Police and Firefighters Memorial. The park is off of West 7th Street and near Montgomery Plaza.I understand there are some nice, steep levies over that way...
Hope to see you there.
More about the Memorial: HERE
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