Happy Halloween from all of us to all of you
Suffer On Saturday, Free Saturday Class
Please join us tomorrow at 9 AM, rain or shine, for our spooky Free Saturday ClassFriday October 30
0830 Crew
Prototype "NoFingers". $75, incl. tax. Run & fight like the wind!
Bench Press 3-2-2-1-1-1 repsMax Strict Pull Ups
Back Squat 3-2-2-1-1-1 reps
Max Kipping Pull Ups
Big Pimpin'.Wednesday October 28
5 rounds for time of:6 Power Snatch
10 Box Jumps
The devil is in the details.
Enter times and loads to Beyond the Whiteboard.
"Going back to Cali" : HERE (I don't think so)
Tuesday October 28
3 rounds of 3 Min AMRAP:5 Sumo Deadlift Highpulls
5 Thrusters
1 Muscle-Up
1 minute rest between rounds
Monday October 26
Dude.“Cindy”
AMRAP for 20 min:
5 Pull-Ups
10 Push-Ups
15 Squats
Use your energy wisely on this one, it's easy to go out hard in the first 5 minutes and lose it all. Be patient, be smart, and better your last. Smooth and steady wins the race. Cheers.
The next GSX Social will be held Saturday, November 7th at 6:30 PM.
Post your Christmas wishes to 'comments'.
This Week's Free CrossFit Class
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As a reminder, this week's free Saturday CrossFit class will be held at Luke's Locker in Montgomery Plaza at 9 AM.
Thursday October 22
100 Double Unders (50 attempts)
250M Rows, 8 Intervals with 60 seconds rest between
There will be no 6pm class today, so that we may show our support for the Friends of the River event at Montgomery Plaza.
250M Rows, 8 Intervals with 60 seconds rest between
There will be no 6pm class today, so that we may show our support for the Friends of the River event at Montgomery Plaza.
Wednesday October 21
5 Rounds:5 Deadlifts
10 Burpees
Hope for the Warriors: HERE
P.S. Apologies for not having the workouts ready on BeyondTheWhiteboard. If that ever occurs in the future, please don't hesitate to email me and complain!
Thanks guys,
Jason
Q & A
Q: Sometimes my comments don't get published. Why is that? Have I been 'censored' or do you not love me anymore?
A: Regrets. You, most likely, haven't been 'censored'. Most of the comments are published through an iPhone and the buttons are really, really close together. Thus, wrong buttons get pushed regularly. Once a post is gone, it's freaking gone. The Que is checked VERY often, though alas it isn't in real time. No blood, no foul.
Peace out,
Mike
A: Regrets. You, most likely, haven't been 'censored'. Most of the comments are published through an iPhone and the buttons are really, really close together. Thus, wrong buttons get pushed regularly. Once a post is gone, it's freaking gone. The Que is checked VERY often, though alas it isn't in real time. No blood, no foul.
Peace out,
Mike
Parker on the pole (not dancing)
Suffer On Saturday, Free Saturday Class
Saturday is almost here, and that means its time for another installment of our free Saturday CrossFit class. Please join us, rain or shine, at 9 AM for the most fun you can legally have before Noon.Seen at the New Love Shack
This is Jason M., post caption to 'comments'
This is the HALF EATEN DOUBLE DIRTY BURGER Jason left behind Friday October 16
3 x 3 Press50 Wall Ball Shots
40 Double Unders
30 Kettlebell Swings
20 Burpees
10 Box Jumps
Enter times to Beyond the Whiteboard
Post deepest, darkest fears to 'comments'
Member Profile: Travis
I asked Travis to tell us a little bit about himself for a new series of Member Profiles. He's a great dude, and strong athlete. Here's what he had to say:"I have been in the Army Reserves as a Combat Medic for 6 yrs, and a firefighter for 4. I was deployed April of 2008. While overseas I was introduced to CrossFit from some Marines that came through our camp. Immediately I was hooked.
I would spend what ever time I had researching, finding out as much as I could about CrossFit. When I returned home I was recommended to GSX while at Luke's while buying new running shoes. I signed up the next day.
As far as my fitness background I really don't have one. I consider the day I found CrossFit as the start of my fitness and lifestyle change. I don't know where I would be physically and mentally if it wasn't for CrossFit and the GSX family. I see CrossFit cert's, competing in the games in my future , plus many many healthy years."
Travis (AKA) Ransom
Today at GSX
Ninja Warrior Training Center & Wine Bar
Tyler on the tower
Liz, Ninja!
Chris on the fundamentals
Awesome work StefanieThursday 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.
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