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Thursday-Mar 13

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Reminder, nutrition coach David Palmer will host a Nutrition 101 class Thursday night at 5:30. Come learn the basics of proper nutrition to improve overall health and performance.

Thursday’s WOD:
Active recovery, mobility and prep for 14.3

Wednesday-Mar 12

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Nutrition coach David Palmer will host a Nutrition 101 class on Thursday at 5:30. He will cover the basics of proper nutrition and save time to answer a few questions. If you attend the 4:30 WOD be sure to hang around, the 5:30 WOD can do mobility while David holds the class and if you plan on attending the 6:30 come early to check it out!

Wednesday’s WOD:
Deadlift 5 x 3
Add 5-10 lbs from last time or 85% 1RM

1 min: Max Burpees
1 min rest
Tabata Box Jumps (24/20 with step down)
Tabata Russian KB Swings (2/1.5)
1 min rest
1 min: Max Burpees

Tuesday-Mar 11


Awesome job so far by all of you are competing in the Open! We ended up with over 30 members registered and we have seen some awesome efforts through the first 2 WODs. Make sure you are getting a little extra rest and paying more attention than usual to your nutrition to ensure you are at your best and ready for each Open WOD.

Tuesday’s WOD:
High Hang Clean + Hang Clean + Clean
Work up to a heavy complex

12min AMRAP
12 Wallballs (20/14)
30 Hollow Rocks

There will be a 3 burpee penalty each time you break during wallballs. The goal is to complete wallballs unbroken each round. Take a little extra rest between rounds in order to go unbroken. Any time the wallball stops is considered a break.

Monday-Mar 10


Nutrition Coach David Palmer will host a nutrition class on Thursday afternoon and Saturday morning. Come on out and learn the basics of proper nutrition for improved performance in the gym!

Monday’s WOD:
Push Press 3 x 5
Work up to a heavy weight with a focus on proper form

16 min Every Minute On the Minute (EMOM)
Even Minutes: 3 Push Press (165/95)
Odd Minutes: 6 Burpees, 6 TTB

Friday-Mar 7


Friday’s WOD:

Open WOD 14.2
For as long as possible:

From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
From 9:00-12:00
2 rounds of:
16 overhead squats, 95 / 65 lb.
16 chest-to-bar pull-ups

Continue increasing reps by 2 every 3 minutes until you cannot complete the required number of reps within the 3 minute time limit. You cannot start the next round of increased reps until the clock hits the next 3 min round.

Thursday-Mar 6


Open WOD 14.2 is released tonight! Tune in to Games.CrossFit.com at 7:00 to see what HQ has cooked up for you as the second workout for this year’s Open.

Thursday’s WOD:
Active recovery and mobility

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