3 Rounds of:
3 Strict Pull ups
6 Kipping Pull ups
9 Chest to Bar Pull ups
1 Min Rest
Then,
15 Min AMRAP of:
5 Snatch Grip Deadlift
5 Power Snatch
5 OHS
(95#/65#)
Jan 19
Turkish Get-up
For Time:
500m Row
15 Thruster (95#/65#)
15 Pull ups
500m Row
15 Clean and Jerk (95#/65#)
15 Box Jumps
500m Row
15 Med Ball Slams (20#/12#)
15 Burpees
Jan 18
5 Rounds of:
3 min AMRAP
3 Power Cleans (135#/95#)
6 Push ups
9 Squats
1 min rest between rounds.
Then,
3 Attempts of:
Max L-Sit Hold
Suffer on Saturday!
Join us for our Free Crossfit Class at 9:00 A.M. every Saturday! Followed by our (members only) Rx'd Class at 10:00 A.M.
10AM Workout will be:
3 rounds of:
30 Wall Ball
30 Hang Squat Snatch
Sue, of Auckland, New Zealand at 64 years young!
Growing up she played track and field and also competed
as a net baller (Aussie version of basketball). She was just
one of the many special folks we encounter on the road.
A great lady and an awesome testament that your never
too old to try something new.
It is a small world after all!!
CrossFit Aisa in Okinawa, Japan and CrossFit Auckland
in Auckland, New Zealand played host to the first gymnastic
certifications of 2010. It was a great way to kick off the
new year and both boxes were extremely gracious - how
grand it is to see the community grow so well internationally.
Jan 11
Do a 1 rep max of each lift.
Back Squat
Press
Deadlift
Your "CFT" is all three lifts added together in lbs.
Suffer on Saturday
10:00 AM WOD:
15-12-9
OHS (135#/95#)
Burpee
Pull up
Body Fat % Saturday Jan 24th
Please direct any questions regarding the testing to chris@gsxathletics.com.
Jan 6
The 830 Ladies!
3 Sets of Double Unders:
60 sec AMRAP
60 sec Rest
Then,
10 Min AMRAP of:
Anyway from the Ground to Overhead (135/95)
2010
Time to get the new year started right. Make sure to sign up and/or post on Beyondthewhiteboard.com to start/continue mapping your progress. GSX loves to hear your feedback and comments. Please post times, comments, and ideas on our daily blog. Your posts will help us better program our workouts in the future. Looking forward to seeing everyone back in the gym next week in the new year!!
Chris L.
Saturday WOD
Join Scott at GSX's Hells Half Acre for a vigorous workout! Scott and other dedicated members pulled together to get the New Year started right. This is not a formal GSX class so show up early, get warmed up and join the fun. Hope to see you there!!
Fun starts at 10AM
Chris L.
Happy New Year!!
Time to: Zone, drop your Fran time, get a pull up, travel...? What is your New Years resolution?Chris L.
THE MASTER AT WORK.
Wanna learn from the best?Check out Sage Burgners' blog for
very helpful advice and tips
with the OLY lifts...
The lady is legit and her
blog is filled with practical
experience, and a lifetime
of teachings from the best,
Coach Mike Burgner.
It is one of our recomended links!
http://sageolylifting.blogspot.com/
MAX EFFORT!
post comments and thoughts? what does it mean to give max effort? have you ever really given max effort?
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Holiday Schedule
Crossfit Gym will be open on the following holiday schedule: Dec 21st-23rd and Dec 28th-30thClass Schedule:Monday and Wednesday 11:30AM, 4:30PM, and 6:00PM only Tuesday 6:00AM, 8:30AM only
Open Gym schedule: Mon and Wed 4-7PMTuesday 6-10AM
Contact chris@gsxathletics.com for further information.
Dec 26th - Something to do during the break?
Chris, has come up with some solid pain for the holiday break. Just check out his blog and see 30 soothing ways to kill those holiday blues or self induced sugar comas.Mahalo!
cmlofland.blogspot.com
Mike D
Mike D,Has made many a memorable post to our humble site, he selflessly volunteered to work on the blog as of last September and in so doing offered us many a view, laugh, and work out to the GSX blog.
Since last September we have all enjoyed reading posts and viewing the pictures of the day. He most certainly left his own spin on the GSX CrossFit blog and in so doing made us ponder a bit harder the trappings of the day and workouts to come here at GSX.
So Mike, from me to you and all of us… a very sincere thank you!
tucker
Tuesday December 22
As many rounds as possible in fifteen minutes of:
5 Front Squats
10 Knees to Elbows
Development: Overhead Squats
5 Front Squats
10 Knees to Elbows
Development: Overhead Squats
Monday December 21
400m Run
21 Kettlebell Swings
400m Run
21 Pull-Ups, chest to bar
400m Run
21 Burpees
400m run
21 Kettlebell Swings
400m Run
21 Pull-Ups, chest to bar
400m Run
21 Burpees
400m run
Happy Holidays
Crossfit Gym will be open on the following holiday schedule:
Dec 21st-23rd and Dec 28th-30th
Class Schedule:
Monday and Wednesday 11:30AM, 4:30PM, and 6:00PM only
Tuesday 6:00AM, 8:30AM only
Open Gym schedule:
Mon and Wed 4-7PM
Tuesday 6-10AM
Contact chris@gsxathletics.com for further information.
Dec 21st-23rd and Dec 28th-30th
Class Schedule:
Monday and Wednesday 11:30AM, 4:30PM, and 6:00PM only
Tuesday 6:00AM, 8:30AM only
Open Gym schedule:
Mon and Wed 4-7PM
Tuesday 6-10AM
Contact chris@gsxathletics.com for further information.
Saturday December 19
The 9 AM free Saturday CrossFit class workout will be...
As many rounds as possible in twenty minutes of:
5 Pull-Ups
5 Burpees
5 Box Jumps
Farmer's Carry
This week's 10 AM Advanced class workout will be:
"Fran"
21, 15, 9
Thrusters & Pull-Ups
As many rounds as possible in twenty minutes of:
5 Pull-Ups
5 Burpees
5 Box Jumps
Farmer's Carry
This week's 10 AM Advanced class workout will be:
"Fran"
21, 15, 9
Thrusters & Pull-Ups
2009, Liz Taylor's Year!
Your hard work and dedication has motivated each and every one of us, well done!Wednesday December 16
As many rounds as possible in twenty minutes of:
20 Double Unders
20 V-Ups
20 Superman
20 Double Unders
20 V-Ups
20 Superman
Monday December 14
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