GSX Crossfit

YouTube - Front lever set

YouTube - Front lever set

Per CrossFit main site if you were wanting some extra gymnastic skill sets!

Feb 5

3-3-3 Front Squat

Max Strict Pull ups

3-3-3 Press

Max Kipping Pull ups

Rx'd

Saturdays 10:00 A.M. Rx'd class workout will be:

"NATE"

20 Min AMRAP

2 Muscle Ups

4 HSPU

8 KB Swings (2/1.5)

Feb 4

Skill Work:

Forward Roll

3 Rounds of::

400m Run

500m Row

50 Double Unders

Sub 50 Lunges for the 400m Run if needed.

Feb 3

Skill Work:

Kip Swing / Pull up

For Time:

75 OHS
(95#/65#)

Jan 2

3x3 Back Squat

Then,

5 Rounds of:

10 Deadlift (225#/155#)

10 Push ups

15 Pull ups

Feb 1

3 Rounds of:

10 Power Cleans (155#/105#)

10 Burpees

Saturday WOD

"Death by Sprints"

Well done Jessica! - Last one standing!

Alternating Tabata:

Box Jump

Sit ups

Suffer on Saturday!

Join GSX every Saturday at 9:00 A.M. for a Free CrossFit Class

Day 5

"Mary"

20 Min AMRAP of:

5 Handstand Push ups

10 One legged Squats (alternating)

15 Pull ups

"Cindy"

20 Min AMRAP of:

5 Pull ups

10 Push ups

15 Squats

Choose One!! Post your choice of the Girls and Rounds completed.

Day 4

"Annie"

50-40-30-20-10

Double Unders

Sit ups

Day 3

"Diane"

21-15-9

Deadlift (225#/155#)

Handstand Push ups

“GSX "Members Only" Challenge”

GSX will be hosting an in-house CrossFit Challenge for all GSX members. This will be a one day event with multiple workouts. Workouts will be scalable, so all members are encouraged to participate. Awards will be given to top male and female athletes in both, Rx’d and Scaled categories.

When: Saturday, February 20, 2010
@ 10:00 A.M. – 3:00 P.M. (With a lunch break) (Event may end earlier)

Where: GSX Athletics

How: Sign ups will be at the front desk of the GSX lobby.

Price: $10 per participant (includes a T-shirt)

Post Party: There will be a Social Gathering that night @ 6:30P.M.
Parents Night Out will be offered for all members.

Day 2

"Grace"

30 Clean and Jerks

(135#/95#)

"Girls" Week

Monday Jan. 25th
"Helen"
3 Rounds of:
400m Run
21 KB Swings (1.5/1)
12 Pull ups

Tuesday Jan. 26th
"Grace"
30 Clean and Jerks (135/95)

Wednesday Jan. 27th
"Diane"
21-15-9
Deadlift (225/155)
HSPU

Thursday Jan. 28th
"Annie"
50-40-30-20-10
Double Unders
Sit ups

Friday Jan. 29th
"Nicole"
20 min AMRAP of:
400m Run
Max Pull ups

Saturday Jan. 30th
"Kelly"
5 Rounds of:
400m Run
30 Box Jumps
30 Wall Balls

Plan out your week based on what you need to work on, workouts you have never done, and workouts you want to improve on. We look forward to seeing everyone give a 100% this week!!

"Tommy V"

21 Thrusters (115/75)
12 15' Rope Climb
15 Thrusters
9 Rope Climb
9 Thrusters
6 Rope Climb

Suffer on Saturday!

Join GSX for a Free CrossFit class every Saturday at 9:00A.M.

Reminder: Body Fat Tests are being held tomorrow. There are still a couple spots available. Email me at chris@gsxathletics.com or call the gym (817-732-7479) and ask for Chris.

Jan 22

Are you a member of the "Hole in the Wall Gang?"

Claim your fame!

5-5-5-5-5

Deadlift

3 sets of:

Max Handstand Push Ups

3x21 Hip Ext.

Saturday 10 A.M. WOD:
"Tommy V"
21 Thrusters (115#)
12 Rope Climb 15'
15 Thrusters
9 Rope Climb
9 Thrusters
6 Rope Climb

Jan 21

5 Rounds of:
30 Sec Max Double Unders
30 Sec Rest

Then,

50-40-30-20-10
Lunges
Sit ups

Jan 20

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

Skill Work:
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

"The Chief"
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

Jan 15

5-5-5
Weighted Pull-up

5-5-5
Press

Jan 14

Skill Work:
Handstands

For Time:
500m Row
then,
Tabata
Sit up
Superman

Rx'd

Saturday's Rx'd WOD
3 Rounds of:
30 Wall Balls 10'
30 Hang Squat Snatch (75/45)

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 13

Skill Work:
Power Snatch

5 Rounds of:
3 Power Snatch @ 75% of 1RM
6 Ball Slams
9 Push ups

The A.M.ers!

Jan 12

Alfredo 515lb Deadlift during his "CFT"

21-15-9
KB Swing
Box Jump
Pull up
Burpee

Jan 11

"CrossFit Total"

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

Join us for our Free Crossfit Class every Sat morning starting at 9AM. Feel free to stick around and watch our As Rx'd class begining at 10AM (members only).

10:00 AM WOD:
15-12-9
OHS (135#/95#)
Burpee
Pull up

Body Fat % Saturday Jan 24th

Saturday January 24th GSX 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 Mike Lofland and a co-worker from Harris Hospital. The testing will cost $20 (cash or check only) per person. We will have a sign-up sheet located in the box (Jan 11) for those interested. This is something Mike has agreed to come out and do for GSX every few 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 testing to chris@gsxathletics.com.