G7 CrossFit of Laredo

Rest Day

Thank you to all of the G7 community, our athletes, family, and friends, for helping to make 2009 a huge success.  We have accomplished a lot as a gym this year.  We got our facility up and running, have been bringing in new athletes every week, and continue to see our athletes walk in the door every day to work towards improved fitness and health.

G7’s accomplishments have been many, but our greatest is helping every one of you to achieve your goals.  Since we started in our backyard about 8 months ago, we have seen many of you reach a level of success that you probably never imagined.  Whether you lost 10 lbs., 20lbs., 30lbs., got your first pullup, learned how to squat, fit into your skinny jeans, finally had to buy a new belt, won a 1st place at a CrossFit competition, ran your 1st marathon, lost your muffin top, walked up your stairs 2×2, or lifted a 425lb. deadlift, you should be proud.  We are proud of you too!  We are all on our way to being healthier and more fit and it’s such a blessing that we get to do it together.

There are a number of changes coming in 2010 at G7 and hopefully these changes will help everyone to be more successful in reaching their goals.  We’ll be changing up the schedule a bit, and giving you greater flexibility in choosing class times that are convenient for you and your busy schedule.  We’ll have some new systems in place that will make it easier for everyone to sign up for those classes and keep track of their schedules.  We are so excited to implement these changes and start off the new year on a good note.

It has been a great year at G7.  We have had the opportunity to do something we love and get to work with a group of amazing people and athletes. We look forward to a new year of achievements, success, fun, and improved health.  Goodbye, 2009!  You have been good to all of us but we know that 2010 is going to be even better.  Happy New Year!

Primal Challenge – Information regarding the challenge will be discussed at the gym this Saturday at 11:00 a.m.  Please make plans to attend.  If you cannot attend, please send an e-mail to vero@g7crossfit.com so we can schedule a time to meet with you before the challenge kicks off.

The challenge will kick off Monday, January 4th.  If you plan on participating and cannot make it to the information session on Saturday, please arrive 15 minutes before your class time on Monday.  We will collect your $20 buy-in and take you through all of the necessary steps.

Skill - Pull-ups

WOD
“2010″

20  minute AMRAP
10 situps
20 lunges
100m run

Primal Challenge – Information regarding the challenge will be discussed at the gym this Saturday, 11:00 a.m.  Please make plans to attend.  If you cannot attend, please send an e-mail to vero@g7crossfit.com so we can schedule a time to meet with you before the challenge kicks off.

Welcome, Danny Valdez (visiting from College Station CrossFit for the holidays)!

Skill - Kipping pull-up

WOD
3x – Max rep pushups

Row max effort for 7 minutes
(30 seconds on/30 seconds off)

SMA Awareness WOD, December 29, 2009

CrossFit PlusOne is hosting a special WOD to raise awareness of Spinal Muscular Atrophy.  We encourage our athletes to attend in support of those participating in the event.  If you’re interested you are also welcome to participate by completing the workout.  Our classes are resuming as normal, but some of you may want to consider replacing your G7 WOD with this one.  Everyone is welcome.  Please see below or visit www.crossfitplus1.com for details:

“Bugaboo”
For time:
200x  Thrusters
Standard weights: 75lbs/45lbs

The event will occur at various times throughout the day during their regular class hours (see their site for schedule)5711 McPherson, McPherson Plaza, Ste 304 (in the back)

Primal Challenge – As the end of the year approaches and a new year waits around the corner, we are gearing up for the Primal Challenge at G7.  The purpose of the challenge is to jump start healthy habits for healthy living in each of our lives and within the G7 community.  The challenge will focus on nutrition, performance, and dedication and hopefully culminate in improved health and physiques (Let’s face it, we all want to look good).  We highly encourage all to participate.

This challenge will be held in coordination with CrossFit Austin.  Our gyms will be along for the journey together to motivate each other and compare results.  However,  we may look into setting up some sort of competition between our gyms (CrossFit Austin, if you’re reading this….Are you up for the challenge?).  Either way, the challenge will be a lot of fun and a great way to start off the new year.

In order to participate, there will be a $20 buy-in.  This will go into a pot and awarded to the Primal Challenge winner at the end of the challenge.  We will provide rules and guidelines for the challenge during a special seminar on Saturday, January 2nd at 10:30a.m. The challenge will commence on Monday, January 4th.

Please make plans to be in attendance on Saturday to get all the information you need to participate.  If you cannot attend, and would like to participate, please let us know so we can make arrangements to meet with you or speak to you about it before Monday.

“I’ll be Home for CrossFit” Holiday Bootcamp – Going on now!
If you didn’t make it out to our Community Workout and still want to check us out, there is still a chance.  Swing by our gym at 1:45 today or tomorrow for our holiday bootcamp (see “Schedule” for details about this class schedule beyond this week).  The drop-in rate is $10 per session (this class only) or a pay a low rate to attend until January 15th.  Call 949-0883 for more details.