Happy Easter GasCity!

03.30.13

Gym-CLOSED FOR HOLIDAYS

 

1:30pm> CrossFit Open 13.4-WOD

Reps: 3-6-9-12-15 
7 Min Amrap  
Clean and Jerk 135lbs/95lbs
Toes to Bar 

 

Great Job the GasCity Crossfit Athletes in completing workout 13.4, everyone put everything they had into the workout and tried their best. We had great success and accomplished a lot! Great Work Everyone!!

 

 

Good Friday

WOD

Easter Egg Hunt-18 Min Amrap 

(What Color of Egg will you choose?)  
HR Push Ups
Air Squats
Burpees
Walking Lunger 35lbs/15lbs
Pull Ups
Burpees
Box Jumps
Sprints
Jumping Jacks
Wall Balls

~Huge Congrats to Aaron Leidal!! It was more then Good Friday, it was a Great Friday. Aaron got his first Muscle Up today. The energy in the gym was amazing and everyone cheered him on! Great Job Aaron, we are so proud!

03.29.13

WOD

13.4-CrossFit Open Workout  

Reps: 3-6-9-12-15 
7 Min Amrap  
Clean and Jerk 135lbs/95lbs
Toes to Bar

03.28.13

WOD

15-10-5-10-15 
Hang Cleans 95lbs/135lbs
Push Press 95lbs/135lbs
Push Ups
K2E

"Other gyms use machines…CROSSFIT builds them" ~author unknown

Delicious twist on Deviled Eggs~
http://themeanestmomma.com/2012/03/27/bacon-avocado-deviled-eggs-paleo/

 

03.26.13

WOD

3 Rounds      
12 OHS 95lbs/65lbs
24 Ball Slams
3 Sprints

SPEED ROPES ARE IN!

Hey there Everyone, we have Speed Ropes in for Sale. Get them while they last $20.00 per rope. We have an assortment of colors to chose from. Come and pick one out that best matches your personality!

03.25.13

WOD

5 Rounds    
10 Chest 2 Bar Pullups
10 Over the Box, Box Jumps
10 Deadlifts 135lbs/95lbs
10 Sit Ups

Modifying your Strength for a Work out : http://eattoperform.com/2013/03/20/a-guide-to-modifying-for-strength/

EASTER HOURS

Friday, March 29, 2013- 9:00am / 5:30pm
Saturday, March 30, 2013-Closed (CrossFit Open 1:30)
Monday, April 1, 2013-OPEN (regular schedule resumed)

We will offer the 2 classes on Friday, but will open up another time slot for 6:30 if there is enough interest. Please sign up on our FACEBOOK page if you want a 6:30pm class (https://www.facebook.com/GasCityCrossFit?ref=hl). 

Thanks everyone and hope this will work for everyone!!

CrossFit Open 13.3

WOD

12 Min Amrap   
150 Wall Balls
90 Double Unders
30 Muscle Ups

A Great Effort was put in by all and we couldn't ask for anything more. Great work everyone!! We are so proud of our GasCity CrossFit Athletes!!

03.22.13

WOD

3 Rounds 
10 Skull Crushers
10 Deadlifts 135lbs/75lbs
10 Power Cleans 135lbs/75lbs
10 Push Press 135lbs/75lbs

  

03.21.13

WOD

12 Min Amrap  
150 Wall Balls 20lbs/14lbs
90 Double Unders
30 Wall Balls

03.20.13

WOD

3 Rounds 
50x Walking Lunges
20x Supermans
30x Air Squats
20x Box Jumps 24"/20"

"Cardio respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you're as good as your weakest link."

03.19.13

WOD

12-9-6-3-6-9-12
2 Arm Kettle Bell Cleans 72lbs/44lbs
T2B
PullUps
Push Ups

Remember to take care of those hands and cut your calluses. 

Here is some great Hand Maintenance information to check out. http://cffhhands.blogspot.ca/

 

03.18.13

WOD

4 Rounds 
8x Thruster 135lbs/95lbs
16x Sit Ups
24x Double Unders 

" OCD=Obsessive CrossFit Disorder" 

NEW TIME CHANGE

Today we have started our NEW time change. Hope that this helps out with some of our members, Thanks for the feedback and suggestions. The new times are listed below: 

9:00am-10:00am (Mon,Wed & Fri)​​

​12:00pm-1:00pm (Tues & Thurs)

CrossFit Open 13.2

WOD

10 Min Amrap  
5x Shoulder to Overhead 115lbs/75lbs
10x Deadlifts 115lbs/75lbs
15x Box Jumps 24"/20"

We are so proud of all our athletes that completed the 13.2 workout. Everyone worked hard and conquered 13.2 with great results. Thanks for everyone who came out and supported GasCity CrossFit. 

03.16.13

WOD

4 Rounds
10x Hang Squat Snatch 95lbs/65lbs
5x Chest to Bar PullUps
10x Ball Slams

03.15.13

WOD

18-15-12-9-6-3 
Front Squat
Ring Dips

Tomorrow we have our 16 athletes competing in the Open doing workout 13.2 at 1:30 pm at GasCity CrossFit. Come out and support our athletes and cheer them on. Good Luck!!

03.14.12

WOD

10 Min Amrap  
5 Shoulder to Overhead 115lbs/75lbs
10 Deadlift 115lbs/17lbs
15 Box Jumps 24"/ 20"

 (Every round add a rep: 2,3,4,5,6,7,8,9,10)

03.13.13

WOD

10 Rounds 
5 HRPU
10 Sit Ups
15 Air Squats
1 Clean and Jerk (Every round add a rep: 2,3,4,5,6,7,8,9,10)

03.12.13

WOD

5 Rounds
10 Strict Pull Ups
15 Kettle Bell Swings 70lbs/44lbs
3 Body Length Broad Jumps 

NEW PRODUCT!!!

We are getting some NEW PRODUCTS and swag in this upcoming month, so keep your eye open for, GasCity CrossFit T-Shirts, Wrists Straps and Jump Ropes!! We will keep you posted, watch the Facebook Page and Blog for updates!!

Joey's Birthday Bash

WOD

Chipper
33 Sit Ups
33 Pistols
33 Wall Balls 20-30/16-18
33 Push Ups
33 Pull Ups
33 Hollow Rocks
33 Push Press 95lbs/65lbs
33 Box Jumps 30/24
33 Cal Row
33 T2B
33 Double Unders

"Thanks Everyone who came out to celebrate my Birthday, best party ever. 
Hope you all had as much fun as I did"

 

NEW TIME CHANGE!!

Hey there Everyone, we are going to be changing our Schedule Starting Monday, March 18, 2013. We will no longer be offering a 10:00am class. 

The time changes will be as follows:

Monday, Wednesday & Friday: 9:00am-10:00am
Tuesday & Thursday: 12:00pm-1:00pm

I hope this works for everyone, and if you have any other suggestions or requests about our schedule please let us know. Thanks for the support!! ~GasCity CrossFit

03.09.13

13.1 CrossFit Open  

Today at 1:30, we had 16 Athletes from GasCity CrossFit compete in the 2013 CrossFit Open (http://games.crossfit.com/) Everyone put in an amazing effort and did a great job. Thanks to Everyone who came out to Support our Athletes. Great Job all around, we couldn't be more proud of you all. 13.1 is complete!!