4:30 Crew
Allow 20min to find 1RM Snatch21-15-9
Sumo Deadlfift High Pull
Ring Dips
Buzzard, FGB 2009Free Saturday CrossFit Workout
Please join us Saturday morning at 9 AM for our free Saturday CrossFit classFriday October 2
3x3 Back Squat3 rounds for time of:
15 Overhead Squats
15 Pull-Ups
15 Power Cleans
Party Like A Rockstar: HERE
The Blog...
Love it? Hate it? Check it often? Ever look back a few months? A year or more?
Post thoughts to comments.
Post thoughts to comments.
400m RunCF Running & Endurance Cert
We're giving away a spot to the upcoming CrossFit Running & Endurance Certification, at GSX on November 7th & 8th. Want to go? Send me an email by October 11th and tell me why it should be you.
But, if I've ever seen you in a pair of Five Fingers...
miked@gsxathletics.com
But, if I've ever seen you in a pair of Five Fingers...
miked@gsxathletics.com
A Note From Jason
Everybody mark your calendars for our next GSX CrossFit Social to be held this Saturday at 6:30pm.We will be meeting at GSX for a group workout and cookout. We will be hosting a secret team workout to start promptly at 7:00pm with prizes for the winning team! Post workout we will be grilling up hamburgers and hot dogs and will have plenty of water on hand (all provided by GSX). Everyone feel free to bring plenty of beer and wine! We invite everyone to bring friends and family out to the event as well. GSX will be offering our Parents' Night Out services to our CrossFit members for FREE that evening, so the kids can't be an excuse!
As added incentive, we will be offering body composition testing for anyone that would like to know what their body fat percentage is. This test will be done by Chris' dad, Mike Lofland and co-worker Jennifer Wines from Harris Hospital. The testing will cost $20 per person and will begin at 5:00pm. We will have a sign-up sheet located in the box for those interested. This is something Mike has agreed to come out and do for GSX every couple months and will be another excellent way for everyone to track their progress and finally stop worrying about what that damn bathroom scale says!
Please direct any questions regarding the social and/or testing to chris@gsxathletics.com.
We'll look forward to seeing everyone out there!
Fight Gone Bad IV
Fight Gone Bad IV, in the books. Word is many new PR's were had. Congrats, and thanks to all that participated.
1 mile run for timeWednesday September 23
My friends at the 1830 class
3x3 PressAMRAP in 10min of:
5 Burpees
10 Med Ball Cleans
20 Double Unders
Why?
I overheard a conversation the other night, and it got me thinking.
The question going around was "why do we do it?". The "it" being CrossFit with all of the stressors, demands, heavy weights, high reps, etc. Is it competition? The ego or the Id? The social side of a good class? Suffering or competing with friends? Maybe you're going in to the police academy or getting ready for BUD/S. Perhaps trying out for CAG?
Maybe it's part or all of these things. Or none of the above.
What else out there gets folks counting almonds and dudes shaving their chests?
Post thoughts to comments.
The question going around was "why do we do it?". The "it" being CrossFit with all of the stressors, demands, heavy weights, high reps, etc. Is it competition? The ego or the Id? The social side of a good class? Suffering or competing with friends? Maybe you're going in to the police academy or getting ready for BUD/S. Perhaps trying out for CAG?
Maybe it's part or all of these things. Or none of the above.
What else out there gets folks counting almonds and dudes shaving their chests?
Post thoughts to comments.
Tuesday September 22
We all have choices to make. When will you choose to get fit?Muscle Up Progression Work
Tabata Deadlifts
3x max L-sit Holds
Fight Gone Bad IV News
View Larger Map
This just in from Jason. Next Saturday's 'Fight Gone Bad IV' fundraiser WOD will be held at the new Luke's Locker location at Montgomery Plaza, starting at 9 AM. All ages, abilities, and affiliates welcome.
Saturday September 19
“Daniel”
50 Pull ups
400m run
21 Thrusters
800m run
21 Thrusters
400m run
50 Pull ups
50 Pull ups
400m run
21 Thrusters
800m run
21 Thrusters
400m run
50 Pull ups
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 DeadliftFollowed by:
800m run
4min rest
800m run
Followed again by:
3x max Handstand Holds
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.
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
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
Have you registered for Fight Gone Bad IV? Don't miss out on tomorrow's WOD...
As Many Rounds As Possible in 15 minutes of: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
Coming This Week
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 SquatFollowed by:
Tabata Sit-ups and Superman
Thursday September 3
1800 Crew
Great Work
Tucker in Ireland, post caption to comments3 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.
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
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
Tucker wraps up the first CrossFit Gymnastics Cert in IrelandSuffer 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.
Thursday August 27
Wednesday August 26
D/FW DPS K9 EOD, being worked over3 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...
With a continuously clock running do:
1 Clean & Jerk the first minute
2 Clean & Jerk the second minute
3 Clean & Jerk the third minute...
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.
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.
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.
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