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CrossFit Dallas posted on Facebook

Monday

Elements (all gyms)

“Jackie”
for time;
1000m row
50 barbell thrusters, 20/15kg
30 pull-ups

Performance (Fondren)

a. push jerk waveload: 6,4,2,6,4,2; rest 120 seconds
+
AMRAP in 8 min;
10 pull-ups
10 push ups

Performance (Henderson)

EMOM for 20 minutes:

even: 3 power snatch
odd: 15 wall ball

Performance (Vickery)

A. Snatch grip push press + OHS @ 2211 3.2 x 5 sets
B1. Snatch grip deadlift @3030, 3-5 reps, rest 30s
B2. KBS overhead 10-15 reps, rest 30s
B3. Box jump overs, tough, rest 2min x 4 sets

CrossFit Dallas posted on Facebook

Thursday

Elements (all gyms)

3 rounds for total reps;
45 sec row for calories
15 sec rest
45 sec R arm KB turkish get up – 35/26#
15 sec rest
45 sec double unders
15 sec rest
45 sec L arm KB turkish get up – 35/26#
15 sec rest

Performance (Fondren)

open gym

Performance (Henderson)

“Quarter Gone Bad”

15″ AMRAP thrusters (60/45K)
45″ rest
15″ AMRAP weighted pull ups (53/35#)
45″ rest
15″ AMRAP burpees
45″ rest x 5 rounds

Performance (Vickery)

open gym

CrossFit Dallas shared an image on Facebook

Looking to get better at kipping pull ups? Improve your mobility? Or do some active recovery??? Don’t forget about the Open Gym ours at the different gyms. The hours are open to all CFDC Athletes as part of your membership and non-members can drop in during these times for $20. Also on Thursday from 6-7pm at Fondren, we have our weekly skills class! Come join in the fun!

CrossFit Dallas posted on Facebook

Monday Elements (all gyms) AMRAP in 20 minutes; 300m row 20 wall ball shots 30 push ups Performance (Fondren) A. kipping pull-up practice – 10 mins B. BB thrusters: 7 UB reps x 5 sets; rest 2 minutes, not to load higher than 45/30kg + “Fran” 21-15-9 rep rounds for time of; BB thrusters, 42/30kg kipping pull-ups Performance (Henderson) EMOM for 10 min: even: 5 heavy back squats odd: 30″ AMRAP double unders rest 5 min EMOM for 10 min: even: 30″ AMRAP push ups odd: 30″ row Performance (Vickery) A. 3 sets: 15 Back squat 150m Row AFAP (rest 2min) B. 3 sets: 5 Strict pullups @3012 20 Burpees AFAP (rest 2min) + Accumulate 3min in Ring FLR, rest while switching partners

CrossFit Dallas shared a link on Facebook

We are proud to introduce two new programs starting this 2015! CFDC SPORTS TRAINING This program is for anyone who has competed in CrossFit at a Regional or Games level or a committed athlete who meets the requirements for this course. Class Times: Daily 10am to 6pm. Monday is an off day, and the weekends are variable. A member must be able to attend 90% of these sessions. Information and workouts posted on www.CFDCTraining.com. Requirements: Anyone interested should have these requirements well under their belt, not be “PR-ing” to squeak by on these. Requirements are set in place to ensure safety and forward progress of participating members and the entire group. Male and Female Body Weight C&J .75 Body Weight snatch 1.5 Body weight back squat 1.75 body weight deadlift 50 unbroken Double Unders Male – 1 muscle up, 5 strict HSPU, 500m Row sub 1:38 Female – 6 Unbroken Chest to Bar pull ups, 1 Strict HSPU, 500m Row sub 1:55 Interested? Email sam@dallascrossfit.com with requirement stats and questions. CFDC PREP COURSE This is a weekly class that will prep members for the CrossFit Opens and its movements and workouts. If you want to do well in the Opens then this is where you need to be. Pair this with regular Performance class attendance and Barbell Club and you are set up for success in the Opens. Class will go over topics such as muscle ups, double unders, touch and go technique, and workout strategy. We will also be hitting past Open workouts and some additional programming. Class times: CFDC Fondren- Thursdays at 6:00pm Email zach@cfdcvickery.com with questions and interest. We look forward to this CrossFit Opens season, always stay tuned for more information regarding the CrossFit Opens.

CrossFit Dallas posted on Facebook

Friday Elements (all gyms) A1. Press: 6 reps; rest 60 seconds A2. Single Arm Bent Over DB Row: 12 reps/arm; rest 120 seconds x 5 sets B1. Front Leaning Rest: AMRAP x 3 sets; rest 90 seconds B2. Passive Bar Hang: AMRAP x 3 sets; rest 90 seconds Performance (fondren) a. hang power clean: build to a heavy triple in 15 minutes b. strict press: 3-5 reps every 2 minutes x 6 sets; each set tough, start heavy and maintain c. tabata front squat x 10 intervals – 30/15kg; cannot set bar down throughout Performance (Henderson) 5 min AMRAP: 20 m bear crawl 20 air squats rest 2:30 5 min AMRAP: 7 strict pull ups/ring rows 10 alt. DB snatch from ground rest 2:30 5 min AMRAP 10 push ups street and back run Performance (vickery) Skill Development: Double unders “Annie” 50-40-30-20-10 Double unders Abmat situps + 50 Burpee over box for time

CrossFit Dallas posted on Facebook

Monday (All gyms) Nutrition Challenge Tester (1) 3RM strict press + burpees in 10 minutes: With a 10 minute countdown timer, and starting with an empty barbell, use the first 8 minutes to complete as heavy as a 3RM strict press as possible, and the last two minutes to complete as many burps as possible. You must cease pressing and begin burpees at exact 8 minutes. Burpee score plus kilo score gives total. Example – athlete builds to 60kg x 3 reps, and has 3 minutes remaining to score max burpees of 35 reps. Score is 60+35 = 95 total points 10 minute break (2) For total reps; 4 min AMRAP row calories 3 min AMRAP box jumps – 24/20″” 2 min AMRAP Kb swings – 53/35lbs 1 min AMRAP wall-ball shots – 20/14 to 10″” Example: athlete rows 55 calories, box jumps 44 reps, does 33 Kb swings, and 22 wall ball shots, for a combined score of 154 points Total score for the entire test: 95 + 154 = 249 points

CrossFit Dallas shared a link on Facebook

Registration for this year’s All Cities Open goes live today at 6pm CST!

CrossFit Dallas shared an image on Facebook

Calling All Ladies! Don’t forget about the 8am FREE women’s only class tomorrow at CFDC Henderson (1834 N Henderson)! Bring all friends, family, co-workers, & neighbors. The ongoing class starts the week of October 20th. We will tell you more about it in the morning. See you there!

CrossFit Dallas posted on Facebook

Friday Elements (all gyms) AMRAP unbroken wall ball shots 400m row rest 3 minutes x 4 sets + 1-5 partner pull-up ladder, not for time x 3 sets Performance (Fondren) 7 rounds for time of; 10 deadlifts – 110/75kg 50 double unders Performance (Henderson) 5 deadlifts 5 hang power cleans 5 shoulder to overhead 50 double unders rest as needed x 5 sets Performance (Vickery) A. 30s max effort pushups rest 30s 30s max effort pullups rest 30s 30s max effort abmat situps Rest 2min x 3 B. 5 sets AFAP: 8 Front rack reverse lunges Sprint to Carroll and back Rest 2-3min

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General Information

NameCrossFit Dallas
OwnerSpencer Nix
Websitewww.dallascrossfit.com
Phone(214) 750-3643
Emailinfo@dallascrossfit.com
Address5626 Fondren Dr
Dallas, TX 75206

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week39 day1 http://wp.me/p3Bc8L-xs

Morgan Hill CrossFit shared a link on Facebook

week39 day1 http://wp.me/p3Bc8L-xr

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WOD – 2/23/14 http://www.maxfitnesscrossfit.com/?p=8748

Max Fitness CrossFit posted an article
CrossFit Potrero Hill shared a link on Facebook

WOD- Monday Feb 23 3 days until the start of the CrossFit Open! Have you signed up yet? Visit our web page to learn more about the Open and the schedule. You can get register at the CrossFit Games website SKILL: MU drills swing hip to rings …

CrossFit Potrero Hill posted an article
Max Fitness CrossFit shared a link on Facebook

Please help spread the word. This is Mike Rhee's sister. Please help us get donors.

CrossFit Dark Element shared an image on Facebook

Shout out to CFDE's athlete Chris Monez @clearallaround for working the Daytona 500. His driver, Cole Whitt, is currently in 12th place. CFDE Coaches Staff and Athletes are proud of you and your crew - we're cheering you on from the box Chris!

CrossFit Oakdale posted on Facebook

No open gym today!

South Sacramento CrossFit posted on Facebook

Coach Matt hit 10 lb PRs on both lifts and took 2nd. Coach Tyler PRed his clean. Both our guys represented our gym well with beautiful technique. Also, we had the biggest cheering section. Our gym was represented honorably.

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CrossFit Oakdale posted on Facebook

No open gym tomorrow due to maintenance!

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South Sacramento CrossFit posted on Facebook

Coaches Tyler and Matt do a tremendous job supporting this gym, we're very excited to see them step on the platform today at 3 PM at Sac High. Please come out and support! Spectator fee is 5 dollars.

CrossFit West Petaluma shared a link on Facebook

Saturday Team Workout Returns http://blog.genesispetaluma.com/?p=3362

CrossFit Envy posted on Facebook

Competitors Program Week 2, Day 6 (Strength Cycle): Work to a heavy single in bench press -then- 5x3 bench press @ 85% 1RM -then- 5x3 Segment clean pulls @ 75-80% of clean 1RM (pauses at just off floor, then just above knee, then extend at the top) -then- AMRAP in 15 minutes: 5 Power Cleans 135/95# 10 Burpee Box-Jumps 24/20″ 10 Power Cleans 135/95# 20 Burpee Box-Jumps 24/20″ 15 Power Cleans 135/95# 30 Burpee Box-Jumps 24/20″ 4 Power Cleans 155/105# 10 Burpee Box-Jumps 24/20″ 8 Power Cleans 155/105# 20 Burpee Box-Jumps 24/20″ 12 Power Cleans 155/105# 30 Burpee Box-Jumps 24/20″ 3 Power Cleans 185/120# 10 Burpee Box-Jumps 24/20″ 6 Power Cleans 185/120# 20 Burpee Box-Jumps 24/20″ 9 Power Cleans 185/120# 30 Burpee Box-Jumps 24/20″ *If all reps are finished under 15:00, continue with AMRAP of 9 PC @ 185/120# and 30 BBJ @ 24/20″ for the remainder of 15:00.

CrossFit Envy posted on Facebook

Outlaw Open Program Week 7, Day 6: 1) Alternating EMOM for 14:00- -1 Three Position Clean (floor, hang, power position)* *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. -10 Ring Dips 2a) 5X3 Jerk from Blocks/Racks – work to a max triple for the day, rest 90 sec. 2b) 5X3 Halting Clean Deadlift (3 count pause at the knee) – work to a max triple for the day, rest 90 sec. 3) 2012 Regionals Event 4 For time: 50 Back squats 135/95# 40 Pull-ups 30 Shoulder-to-overhead 135/95# 50 Front squats 85/65# 40 Pull-ups 30 Shoulder-to-overhead 85/65# 50 Overhead squats 65/45# 40 Pull-ups 30 Shoulder-to-overhead 65/45#

South Tahoe CrossFit shared a link on Facebook

CrossFit Anywhere shared a link on Facebook

CrossFit Endurance and Mobility Class with Coach Karen, Saturday mornings at 9 at the Folsom gym!

CrossFit Anywhere shared a link on Facebook

It's always a treat to visit other gyms and throw down with friends. And Ben Alderman hosts some killer Monday throw downs at CrossFit Iron Mile!

CrossFit Feather River shared a link on Facebook

Workout of the Day for Saturday February 21st, 2015

Jefferson State CrossFit shared a link on Facebook

Join us!

CrossFit Echelon posted an article
CrossFit 580 shared a link on Facebook

CrossFit 580 shared a link on Facebook

CrossFit Redding shared an image on Facebook

Team AMRAP with power cleans today. @crossfitredding @roguefitness #CrossFitRedding #crossfit #powercleans #wod #amrap #roguefitness

Another Level CrossFit shared a link on Facebook

Attention HAZING ATHLETES! Here is the link to sign the waiver : https://www.smartwaiver.com/w/51fbbd649f4e3/web/ if you have not completed it! We still have about 40 athletes who have not signed it. It will speed up the Check In process if you can get this done beforehand. Thanks! See you all tomorrow!

CrossFit Valley View shared a link on Facebook

Sign up or at least commit to 5 weeks of training every friday. https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

CrossFit Avalanche shared an image on Facebook

The WOD - Eva = HFS

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CrossFit Anywhere shared an image on Facebook

Eric is going home!!! Can't wait to see you back at CFA, Eric!

CrossFit Genesis shared a link on Facebook

Eat without "limits"! This article has a great, quick overview on the impact of various foods so you can be at peace with them.

Another Level CrossFit posted on Facebook

We've been keepin' Lodi fit and healthy since 2011. Come lift with us!

CrossFit Folsom Lake shared a link on Facebook

Anyone want to help manicure the Pacific Coast Trail? See link below.

CrossFit Anywhere shared a link on Facebook

"Changing your frame of reference has value both in training and in life. We all need to experience challenges in life in order to learn how to overcome them, so that we are better prepared to handle future obstacles that may arise."

South Tahoe CrossFit shared an image on Facebook

Steve from Crossfit Verve in Denver, CO came and conquered today's WOD! Thanks for joining the 9:30 crew, Steve!

Jefferson State CrossFit shared an image on Facebook

Come try a free Crossfit Kids class! Fridays at 3 and 330! 3 pm for 3-7 years, and 330 pm for 7-12 years! Its a fun, supportive, and healthy environment where our kids can learn teamwork, perseverance, and Crossfit! The skills they learn in this class carry over to all aspect of life and athletics! See you this afternoon! #crossfit #crossfitkids #thisisredding #jeffersonstatecrossfit #patriotsrebelsathletes

CrossFit Valley View shared an image on Facebook

We are hosting a Free 1st responder competition! April 18th get your teams together.

CrossFit Folsom Lake posted on Facebook

Friday Night Lights draft is on Monday!!! Make sure you are signed up on Zen Planner if you want to be a part of it!! (That means everyone!) -Ash

CrossFit 580 posted on Facebook

Hey everyone! AC and Joe are needing a judge for Rookie Rumble on Sunday March 8th from 12-5. Food and a T shirt along with cheering AC and Joe on is included. Anyone?

CrossFit Feather River posted on Facebook

This Sunday the 22nd we will be having a one time Open gym at 9am but no childcare, all current members are welcomed to come!

CrossFit Feather River shared a link on Facebook

Happy Friday! So the Open starts next Friday, are you signed up? If not you still have time to do so just go to http://games.crossfit.com/announcements/2015-open-registration-live it's that easy! We will also be having an in house team competition with Rx & Scaled so anyone can join in on the fun! The workouts come out every Thursday so we will be doing that workout every Friday for the next 5 weeks starting next Friday. We will be having a 6:30pm class that way you will have no excuse and if you can't make it on Fridays then you can come to the Saturday Open Gym :) If you have any questions just ask one of us coaches in class!

American River Crossfit shared an image on Facebook

Sign up for the Open! Workouts start next week. There is a scaled division this year so everyone can join! Plus, when you sign up, Christian and Kalie have to row. And they love rowing. https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

CrossFit Verve posted on Facebook

It's that time again..... FREE COMMUNITY WOD this Saturday at 8am. Bring a friend to the class before the snow comes in. Show your friends what CrossFit is all about and why you LOVE CrossFit Verve!

CrossFit Bios shared a link on Facebook

One of my favorite places to eat and a good friend of the box, Ruffhaus Hot Dog Co. If you haven't been there yet, check it out!

Jefferson State CrossFit shared an image on Facebook

Waiting for you today...

CrossFit Verve shared an image on Facebook

Less than a week until the fun begins. Have you signed up yet? Register @ games.crossfit.com, be sure to pick Verve as your affiliate AND your team.

North State CrossFit posted on Facebook

We've hit the halfway mark! Keep it up, everyone. #wellnesschallenge

North State CrossFit shared a link on Facebook

The CrossFit Open starts in 6 days. Have you registered?? "It will not be about the place I take this year. The Open will be a milepost on my fitness journey that I can use to mark how far I've come, and celebrate the progress, not just lament how much further I have to go." http://games.crossfit.com/article/what-am-i-doing-here