GSX Crossfit

Announcing the 2010 CrossFit Games

The 2010 CrossFit Games will take place at The Ranch in Aromas, CA on July 16 - 18, 2010.

Stay tuned for more details. This year, you will have to qualify for the Regionals by being a top performer at one of many smaller Sectional competitions. That is, unless you competed in the 2009 Games, in which case you are automatically qualified for the Regionals.

There are not quite as many regions, and most regions will not be sending quite as many competitors. Only 100 athletes will make it to the Individual competition in Aromas '10, fifty men and fifty women.

The events and scoring system for the 2010 Games will be kept a mystery until right before the competition. Only one thing is known: they will be different from any of the past CrossFit Games.

How do you prepare for a competition of an unknown nature? Easy! Specialize in not specializing. Overcome your weaknesses. Fortify your strengths. Get comfortable being uncomfortable. And, develop tremendous power across broad time and modal domains.

Friday September 18

Allow 20min to find 3RM Front Squat, followed by:

3 Rounds (1 min stations)

Row
Knees to Elbows
Overhead Walking Lunges

Failure is always an option.

Thursday September 17

Allow 20min to find 3RM Deadlift

Followed by:

800m run
4min rest
800m run

Followed again by:

3x max Handstand Holds

Wednesday September 16

AMRAP, 20 min.

3 rds of Cindy
5 Clean & Jerk

Tuesday September 15

Allow 20min to find 3RM Back Squat

Followed by:

5 rounds

Bear Crawl
5 Deadlift
10 Burpees

RHCP: HERE

Monday September 14

7 rounds for time of:

7 Overhead Squats
7 Box Jumps
7 Clapping Push Ups

Suffer On Saturday, Free Saturday Class

It paid to be a winner today at 'CrossFit Baseball', great work by all.

September 11, 2009

Respect and Honor

Please join us today as we remember those lost during the attacks of September 11, 2001. We will be performing a CrossFit "Hero" WOD as a small sign of respect.

Happy Birthday Ken

Happy Birthday to Ken C.

Thursday September 10

"Tabata Fight Gone Bad"

Complete 8 rounds of each exercise before moving to the next station. One round consists of 20 seconds of work, followed by 10 seconds of rest.

Wall Ball Shots
Sumo Deadlift High Pull
Box Jump
Push Press
Row

"Preparation for Fight Gone Bad" : HERE

Tomorrow

Have you registered for Fight Gone Bad IV? Don't miss out on tomorrow's WOD...

Wednesday September 9

As Many Rounds As Possible in 15 minutes of:

10 Power Snatch (45lb, 75lb)
200m Sprint

"Randy": HERE

A Note About 09/11/09

Please join us this Friday in remembering, and honoring, those lost in the attacks of September 11, 2001. Every second truly does count.

Tuesday September 8

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

CrossFit Total: FURTHER
Grateful: HERE

Coming This Week

Looking for another shot at 'Fight Gone Bad' before the big day? Thursday may be a good day to skip the Double Dirty Love Burger at lunch...I'm just saying.

Who will go over 300 this time?

FGB IV: HERE

It's crazy what you could've had: HERE

Labor Day 2009

GSX Athletics will be closed on Monday, September 7th, in observance of Labor Day

Were You There?

Chris and Castillo

David and Debbie

Jason Parker

Steve, aka "Chirodoc"

Suffer On Saturday, Free Saturday Class

Our free Saturday CrossFit class begins at 9 AM, rain or shine.

Friday September 4

Allow 20 min to find a 3 rep max Overhead Squat

Followed by:

Tabata Sit-ups and Superman

Thursday September 3

1800 Crew

Great Work

Tucker in Ireland, post caption to comments

3 rounds for time of:

20 Weighted Step Ups
15 Box Jumps
10 Pull ups

Classes begin promptly at their scheduled time slots. Please have the courtesy, to both your classmates and the instructor, to show up on time.

Wednesday September 2

1630 Crew

5 Rounds of:

7 Knees to Elbow
21 KB Swings

The CrossFit Journal on the Firefighter Combat Challenge: HERE

Tuesday September 1

“Elizabeth”

21, 15, 9

Cleans
Ring Dips

"It's not me, it's you" : HERE

Congratulations Scott & Lisa

Lisa & Scott welcomed their baby into the world this morning, Cheers guys!

Monday August 31

Andy going hard. Go see his new Luke's location at Montgomery Plaza!

Hmm...this one is for Scott. Just come in and find out for yourself. And don't worry, it will all be over soon. Further preparing you for the unknown and unknowable.

"Some men here..." HERE

Luke's Locker! Old Friends, New Location

View Larger Map

FGB IV Draws Near

Let's get all our local affiliates together and celebrate this fight!

Gymnastics Cert, Ireland

Tucker wraps up the first CrossFit Gymnastics Cert in Ireland

Thank You For Coming By!

Suffer On Saturday, Free Saturday Class

There will be a free Saturday CrossFit class tomorrow morning at 9 AM. All ages and abilites are welcome, and we hope to see you there.

Friday August 28

5 rounds for time of:

7 Front Squats
10 Burpees

Loud: HERE
Information: HERE

Thursday August 27

Press, 5 x 5 x 5 x 5 x 5

Max pull-ups between sets

This is not a confession: HERE
Generally speaking: HERE
Lastly, and respectfully, for the cool action guys: HERE

Wednesday August 26

D/FW DPS K9 EOD, being worked over

3 rounds of:

100ft Walking Lunges
50 Squats
25 Back Ext. / Superman

Tuesday August 25

"It's not that serious"

With a continuously clock running do:

1 Clean & Jerk the first minute
2 Clean & Jerk the second minute
3 Clean & Jerk the third minute...

Monday August 24

5 rounds for time of:

200m Run
3 Muscle Ups
5 Sit Ups

7 Deadlifts

From the Archieves

Friday August 21

7 rounds for time of:

1 Burpee Deadlift
1 Burpee Power Clean
1 Burpee Squat Clean
1 Burpee Squat Clean & Jerk

Please join us for our free Saturday CrossFit Class at 9am, all ages and abilities welcome. We look forward to seeing you all.

Thursday August 20

“Jackie”

1000m Row
50 Thrusters
30 Pull-Ups

Tomorrow...Which 'Girl' Will It Be?

Benchmark Thursday

FGB IV Throw Down!

This just in...

GSX CrossFit and Downtown CrossFit YMCA are throwing down during the National 'Fight Gone Bad IV'. Register and compete head to head against the best of the Downtown crew on Saturday, September 26th.

The Catalina Wine Mixer was just the begining...

This is Sparta, bitches.

Wednesday August 19

5 rounds for time of:

400m Run
30 Sit-Ups

30 Back Extensions

From the Archieves

Raif

Tuesday August 18

Front Squats, 3 x 3 x 3 x 3 x 3

Followed by:

Bottom-to-Bottom Tabata Squats

Sham-Pow. Speed kills, yo.

Picture of the Day

Monday August 17

7 rounds for time of:

7 Thrusters
7 Pull-Ups
7 Burpees

The Burgener Warm Up: HERE
The Burgener Warm Up: FURTHER

From the Archieves

Marc & Trevor

Fight Gone Bad IV

The National Fight Gone Bad 2009 is right around the corner. Have you registered?

Saturday August 15

4 rounds for time of:

30 Box Jumps

Run 400m

30 Wall Ball Shots

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.

Friday August 14

"The Ranch"

30 Deadlifts
400m Run
30 Burpees

Thursday August 13

21-15-9

Clean & 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