Archives for Nov,2012

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Nov30No Comments

NEW CFGSL T-SHIRTS! WHAT’S YOUR FAVORITE?

Nov30No Comments

WOD / FRIDAY NOVEMBER 30th

[STRENGTH]
20 Minutes to establish 1 Rep Max Box Jump

[WOD]
Diane
21.15.9
Deadlift 225/155
HSPU

Nov29No Comments

WOD / THURSDAY NOVEMBER 29th

[STRENGTH]
Bench Press 5×5

[WOD]

TABATA TOTAL!

Overhead Squats 75/55
Ring Dips
Pull Ups
Burpee Broad Jumps

***Tabata means twenty seconds of work ten seconds of rest. You will complete 8 rounds at each station. Your total is combined score.

Nov28No Comments

WOD / WEDNESDAY NOVEMBER 28th

[SKILL]
Kipping Hand Stand Push Ups

[WOD]
3 Rounds
3 Squat Cleans 185/135
6 Deadlift 185/135
9 Box Jumps 36/30

Rest 5 Minutes

1 Mile Sprint for time

Nov27No Comments

WOD / TUESDAY NOVEMBER 27th

[STRENGTH]
Push Press
2 reps every minute on the minute for 8 minutes at 75% 1RM

[WOD]
800 M Run
80 Squats
400 M Run
60 WB Situps
200 M Run
40 KBS 53/35
100 M Run

THIS WOD MUST BE DONE IN BEAST MODE AS SEEN IN THE PHOTO BELOW. CRUSH IT!

Nov26No Comments

WOD / MONDAY NOVEMBER 26th

[STRENGTH]
4 x 250 M Row Sprint
[WOD]
3 Rounds for time of:
1 Min WBS 20/14
30 Sec rest
1 Min Strict Pull up
30 Sec Rest
1 Min Plank Hold
30 Sec Rest
1 Min Power Clean 135/95
30 Sec rest
***Your Score is the lowest amount of completed reps at each station
Nov22No Comments

NEW CFGLS HOODIES COMING!

We will have these HOT Hoodies ready just around the corner! Collaborating with Hylete to get the best hoodies around, these will keep us warm and representing well for CFGSL (55/45 Cotton/Poly Blend).

On sale for $45!

More apparel to come! T’s, Tanks, V-necks, long sleeve, and more, just in time for Christmas.

CLICK THE PHOTO TO SEE A BETTER VIEW

 

Nov22No Comments

NEW SCHEDULE STARDING DECEMBER 1st

Hey CFGSLrs, we heard some showed up at 4pm expecting class today. VERY SORRY. This is a mistake on our part for posting the time on our website so soon. 4pm Wednesdays will begin in December and so on.

YOGA, will be Mondays at 4pm and continued on Saturdays at 8am.

Elite CrossFit for game competitors will hold classes on Saturdays at 11am.

If you have any questions, concerns or comments on how we can improve yOUR gym, please email is at info@crossfitgsl.com

Happy Thanksgiving!!

CFGSL STAFF

See our schedule here: http://crossfitgsl.com/weekly-schedule/

Nov21No Comments

WOD / WEDNESDAY NOVEMBER 21st

[SKILL]
Pullup (strict, kip, butterfly)

[WOD]
4 rounds
1 rope climb
7 power snatch 115/75
400 m run

Nov20No Comments

WOD / TUESDAY NOVEMBER 20th

[STRENGTH]
7×1 front squat

[WOD]
At the top of each minute:
5 Deadlift 225/155
Wall ball shots through the minute. Your done when you have completed 100 wall ball shots

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Stop overeating, eating excessive sugar and refined foods and start eating whole, unprocessed foods and incorporate exercise daily. if you ask me, that’s as close and cheap to a cure you can get. it doesn’t need to be complicated.