50 Push Ups (through the monkey bars)400m run (through the monkey bars)
200m Walking Lunge (through the monkey bars)
400m run (through the monkey bars)
50 Push Ups
Thursday October 15
50 Push Ups (through the monkey bars)400m run (through the monkey bars)
200m Walking Lunge (through the monkey bars)
400m run (through the monkey bars)
50 Push Ups
Expanded Saturday Offerings
News Flash!
Beginning Saturday, November 7th, we will be offering an Advanced Level Class starting at 10am for GSX CrossFit members only.
The workouts will be under strict time, load, and movement standards, and not intended for those new to CrossFit. These classes will feature some beastly offerings from the CrossFit Main Site, CrossFit Football, and challenges of our own design. You've been warned.
The "Heroes", the lifts, the benchmarks. It's on.
All for a purpose. Talk to an instructor for more information. Join us in the suffering.
And the Winner Is...
GSX CrossFit is proud to announce that Candice Ruiz has been selected to attend the CrossFit Running & Endurance Certification on us, next month here at GSX. Please join us in congratulating her spirit, effort, dedication and results!
Do You Know Us?
Come Say Hello
Gillian at GSX
Support Gillian's effort to complete 100 Muscle Ups as she raises funds and awareness for Hope for the Warriors™. Visit the Charities page and make a donation today. The event will be MC'd by Tucker.Wednesday October 14
3 Rep Max Deadlift3 Rounds of:
40 Push Press
30 Squats
20 Ring Dips
10 Double-Unders
40 Push Press
30 Squats
20 Ring Dips
10 Double-Unders
The New GSX Referral Program
Dear GSX friends and family,
We at GSX have always considered word-of-mouth to be the best form of advertising. We love hearing that our members appreciate our classes and programs so much that they are willing to share their positive experiences with others. A great many of our current clients are with us today as a result of hearing good things about us from friends, family, and coworkers.
Because we know that many of you are working hard to tell others about our facility and the programs we run, we would like to give something back.
Introducing the new GSX Referral Program!
How it works:
You recommend someone to our facility for any of our programs
They come by to sign up and tell us you referred them
Their first full-month's tuition gets applied as a credit to your account
A few rules:
The referral must be new to GSX, prior members won't apply
The referral mush give us your name at the time of sign up
That's all there is to it! And we won't limit the number of people you are able to refer. The more people you bring in, the more months you get free.
Thank you to everyone who helps promote our programs!
We at GSX have always considered word-of-mouth to be the best form of advertising. We love hearing that our members appreciate our classes and programs so much that they are willing to share their positive experiences with others. A great many of our current clients are with us today as a result of hearing good things about us from friends, family, and coworkers.
Because we know that many of you are working hard to tell others about our facility and the programs we run, we would like to give something back.
Introducing the new GSX Referral Program!
How it works:
You recommend someone to our facility for any of our programs
They come by to sign up and tell us you referred them
Their first full-month's tuition gets applied as a credit to your account
A few rules:
The referral must be new to GSX, prior members won't apply
The referral mush give us your name at the time of sign up
That's all there is to it! And we won't limit the number of people you are able to refer. The more people you bring in, the more months you get free.
Thank you to everyone who helps promote our programs!
Tuesday October 13
Hang Power Snatch, 1 x 1 x 1 x 1 x 1
10 Clean, 200m run
9 Clean, 200m run
8 Clean, 200m run
7 Clean...
10 Clean, 200m run
9 Clean, 200m run
8 Clean, 200m run
7 Clean...
Monday October 12
The 0600 Sock Club
3 x 3 Back Squat“Josh”
21 Overhead Squats
42 Pull-Ups
15 OHS
30 Pull-Ups
9 OHS
18 Pull-Ups
Did you enter your time on Beyond the Whiteboard?
Your Friends, In Action
Suffer On Saturday, Free Saturday Class
Chris L., enforcing the standards
Med Ball Toss
Warrior, thank you for visiting us
Brooklyn, Texas style
Ball Slams
High Five Push-Ups
Thank you for coming out you two
Great workout guysFree Saturday CrossFit Workout
Please join us Saturday morning at 9am for our free Saturday CrossFit class. All ages and abilities are welcomed and encouraged. Each workout is scaled to match your current fitness abilities and designed to challenge you to improve. Stay afterwards and work on your muscle-ups, lifts, or kettlebell techniques.Rain or shine.
Friday October 9
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Jason and Chris have you all set up on http://www.beyondthewhiteboard.com/ , have you checked it out yet? Track your times, stats, and improvements all on us.
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Jason and Chris have you all set up on http://www.beyondthewhiteboard.com/ , have you checked it out yet? Track your times, stats, and improvements all on us.
Thursday October 8
1000m Row10 Bodyweight Deadlift
12 Kettlebell Swings
500m Row
10 BW Deadlift
12 Kettlebell Swings
500m Row
10 Bodyweight Deadlift
12 Kettlebell Swings
1000M Row
When is a workout, just a workout?
CrossFit Gymnastics Certification
Tucker in Denmark
Wednesday October 7
Heels
Grip
3 x 3 Front SquatMax Handstand Push ups between sets
2 rounds of:
Thrusters at 135 lbs for 1 minute
Rest 1 minute
Ball Slams for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute
The Command Center is slowly being restored to full function.
Party Pics
Fire, always a crowd pleaser
Wild Man
Super Trev
Running for Governor
Running for President
4:30 Crew
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
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