Monthly Archives: October 2014


October 2014

STACK! Strength Training, Agility and Conditioning for Kids 8 Week Program Starting


STACK at CrossFit GPS! Way to go guys and gals! Our STACK demo day was a huge success! Registration is now open and only 3 spots remain for our 8 week kids program beginning on November 8th.  If you were thinking of enrolling your children to keep them active during the Winter months, [email protected] to [...]

STACK! Strength Training, Agility and Conditioning for Kids 8 Week Program Starting2014-10-30T10:53:35+00:00

Quinoa Fruit Salad: Recipe


Quinoa Fruit Salad This refreshing summer salad is made with quinoa. Quinoa is a gluten-free, protein-packed seed. It's a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you've got a highly nutritious, balanced meal. Servings: 6 Here's what you need... 3/4 cup plain non-fat Greek [...]

Quinoa Fruit Salad: Recipe2014-10-30T04:00:00+00:00

WOD for Wednesday 141029


Deadlift 10x40% of 1 Rep Max 10x50% of 1RM 10x60% of 1RM 10x60% of 1 RM Bench Press 10x40% of 1 Rep Max 10x50% of 1RM 10x60% of 1RM 10x60% of 1 RM Bench Press

WOD for Wednesday 1410292014-10-29T08:21:22+00:00

Kid’s Strength Training FREE DEMO DAY Saturday!


Call today only 2 spots left for ages 10-13 at 10:00 A.M. and a few remain for 11:00 A.M. ages 14+ Introducing STACK Kid's Strength and Conditioning programs at CrossFit GPS Saturday October 25th FREE DEMO! Call Coach Carey to register. Spots are limited. CLICK HERE FOR DETAILS! Stack at Crossfit GPS CLICK HERE FOR [...]

Kid’s Strength Training FREE DEMO DAY Saturday!2014-10-24T16:06:56+00:00

Best Exercise Ever?


It's always interesting when a client asks me to pin down a single exercise as the one that will help lose the most fat or sculpt the quickest. I'm always slow to answer. You see, I'm acutely aware of the fact that though an exercise may be perfect for Client A, it may not be [...]

Best Exercise Ever?2014-10-23T04:00:00+00:00

WOD for Wednesday 141022


Deadlift 3x70% of your 1 Rep Max 3x80% of 1RMX 3x90% of 1 RMX 3x90% of 1 RMX and then... Bench Press Same strategy as above. Kid's Strength and Conditioning program FREE DEMO Saturday October 25th. Details.

WOD for Wednesday 1410222014-10-22T13:39:33+00:00

You Snooze, You Lose!


Sleep matters when it comes to dropping fat and building, and maintaining strong lean muscle. Your body requires a certain number of hours for rest and recovery, especially when your workouts are dialed in. 7 to 8 hrs per night seems to be the right amount. A study that followed nearly 70,000 women for 16 [...]

You Snooze, You Lose!2014-10-20T04:00:00+00:00

WOD for Friday 141017


Overhead squat: 2-2-2-2-2-2 Hang Power Snatch: 2-2-1-1-1-1-1 GHD back/hip extension: 10-10-10 Hanging Knee Raise: Max reps each round until you complete 50 total repetitions. Take 60 second breaks between attempts.

WOD for Friday 1410172014-10-16T21:08:19+00:00

Simple Tuna Salad


Simple Tuna Salad Here's a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great recipe to enjoy as you journey towards your fitness goal. Servings: 4 Here's what you need... 1 green apple, chopped 2 green [...]

Simple Tuna Salad2014-10-16T04:00:00+00:00