GSX Crossfit

CrossFit Freedom (aka The CrossFit Affiliate Declaration of Independence)

Rx'd

Saturday 10:00am Rx'd Class Workout will be:

"Nasty Girls"

3 Rounds of:

50 Squats

7 Muscle Ups

10 Hang Power Cleans (135#/95#)

Feb 25

For Time:

400m Run

50 Sit ups

400m Run

40 Sit ups

400m Run

30 Sit ups

400m Run

20 Sit ups

400m Run

10 Sit ups

Sub a 400m Row for a 400m Run, if necessary.

Feb 24

For Time:
20 Box Jumps
20 Sumo Deadlift High Pulls
20 Knees to Elbows
20 Power Cleans
20 Superman
20 Push Jerk
(95# / 65#)

GSX Challenge!!

Had a great turnout on Saturday. Amazing performances by everyone!

Congratulations to:

Jason Buzzard - Top Rx'd Male Athlete

Candice Ruiz - Top Rx'd Female Athlete

Heath Heflin - Top Scaled Male Athlete

Ali Rattan - Top Scaled Female Athlete

Check out some photos by Jason Castillo (HERE)

Feb 23

Push up / Deadlift Ladder

1 Push up during the first minute

2 Deadlift during the second minute

3 Push up during the third minute

and so on......

Continue this pattern until you are unable to do that number of push ups or Deadlifts within the minute.

Feb 22

Pull up / OHS Ladder

1 Pull up during the first minute

2 OHS during the second minute

3 Pull ups during the third minute

and so on......

Continue this pattern until you are unable to do that number of pull ups or OHS within the minute.

To all GSX Competitors,

Be at GSX no later than 10:00am. At this time we will go over the entire day; workouts, standards, scoring, scaling, etc. Directly following will be a 10min warm up for WOD 1 (1 rep max OHS).

Payments will be taken all day. ($10 Cash) T-shirts will be handed out to all competitors next week.

Reminder*
GSX Social will be at 6:30 tomorrow night (Feb 20).

Parents Night Out will be offered to all GSX Members. (6:30pm-10:00pm)

Feb 19

5-5-5 Back Squat

5-5-5 Press

Gitty Up!

GSX Party Night

Saturday Feb 20th @ 6:30PM

B.Y.O.B. (beer/wine/liquor)

We will provide Burgers and Hotdogs, bring anything else you want thrown on the grill.

Submit a Party Idea/Game/Event/Whatever!! Email Chris at Chris@gsxathletics.com

Feb 18

4 Rounds of:

100 Single Unders

400m Run

15 Knees to Elbows

Saturday WODs

"GSX Challenge"

Rx'd Division

WOD 1 (Rx'd)

1 Rep Max Overhead Squat

WOD 2 (Rx'd)

5 Rounds of:

5 Thrusters (135# Men / 95# Women)

10 Burpees

WOD 3 (Rx'd)

For Time:

400m Run

30 Double Unders

30 Box Jumps

30 Pull ups

30 Push Press / Push Jerk (95# Men / 65# Women)

30 Squat Cleans (95# Men / 65# Women)

400m Run

Scaled Division

WOD 1 (No Scaling)

1 Rep Max Overhead Squat

WOD 2 (Scaled)

5 Rounds of:

5 Thruster (95# Men / 65# Women)

10 Burpees

WOD 3 (Scaled)

400m Run

50 Single Unders

20 Box Jumps / Step Ups

20 Band Pull ups

20 Push Press / Push Jerk (65# Men / 45# Women)

20 Squat Cleans (65# Men / 45# Women)

400m Run

Feb 17

Skill Work:

Squat Snatch

Then,

5 Rounds of:

5 Squat Snatch

10 Pull ups

Game Day!

“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.

When: Saturday, February 20th 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.

Hint*
WOD 1
1 Rep Lift
WOD 2
Short Duration MetCon
WOD 3
Chipper

Workouts (Rx'd and Scaled) will be posted tomorrow afternoon!!

Feb 16

"JT"

21-15-9

Handstand Push ups

Ring Dips

Push ups

Then,

3x18 GHD Sit ups

Feb 15

2-2-2-2-2-2-2-2-2-2

Deadlift

2 DLs on the minute for 10 minutes

Then,

150 Air Squats for time

Valentines WOD

We will be meeting tomorrow (feb 14) at 11am to complete "Isabel."

No Power, No Class

Due to power outage GSX will be closed for all afternoon classes/open gym. Enjoy your rest day. We will be having our 9am Class tomorrow (Feb 13).

Closed

GSX will be closed Feb 12th for the 6:00 a.m. and 8:30 a.m. classes. Check the blog for updates regarding the 11:30 a.m. and afternoon classes.

*Update* Due to continued unsafe weather conditions, we will not be having the 11:30 am CrossFit class today, nor will we be hosting open gym. We will however be having the 4:30 pm and 6:00 pm classes as scheduled. If you plan on seeing us for classes this evening please drive safely!

Thanks,
Chris

Rx'd

The Saturday 10:00AM Rx'd Class Workout will be:

"Isabel"
30 Snatches (135/95)

Feb 11

3 Rounds of:

50m Lunges

100m Broad Jumps

200m Run (or 250m Row)

Feb 10

6 Rounds of:

Pull ups

Handstand Holds

Burpees

At each station, do max reps for 30 sec. then rest for 30 sec.

Feb 9

"Fight Gone Bad"

3 Rounds of:

Wall Ball 10' (20#/12#)

SDHP (75#/55#)

Box Jump 20"

Push Press (75#/55#)

Row for Calories

Rest

With a continuous clock running, do as many reps as possible for one minute at each station.

Feb 8

GSX Representing!

Skill Work:

Snatch Balance

Then,

1 Mile Run or 2K Row

Then,

Tabata Squats

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

Game Day

“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.