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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

CrossFit Dallas posted on Facebook

Mondaysde Elements (all gyms) in 5 minutes; 400m run 20 burpees rest in the time remaining + in 5 minutes 400m run 30 box jumps in the time remaining + in 5 minutes 400m run 40 jumping pull-ups in the time remaining Performance (Fondren) A. Split Jerk – built to a 1RM B. Strict HSPUs – AMRAP in 6 minutes Performance (Henderson) A. Back squat, 8 reps x 4 sets, rest as needed + 6 burpees AFAP sprint shuttle down and back rest 2 min x 7 Performance (Vickery) At hard, intense pace: 6 Front squat 8 DB burpees 6 Box jumps 30/24 20 DU or Power singles Rest 3-4min bt sets x 6 sets + 30 TGU, not for time

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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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CrossFit Future shared a link on Facebook

“CAMERON” (HERO) http://wp.me/p2RAeU-2o4

CrossFit Future posted an article
MobilityWOD shared an image on Facebook

Small but great group of attendees in Ridgeland, MS today for the CrossFit Mobility Cert at CrossFit 601. Great discussions and good questions that kept me on my toes. Worked some new and interesting techniques and strategies. Fun day! ~Dr.Travis

TJs Gym shared an image on Facebook

1.2 mile run then two minutes of max Back Squats in two minutes. Ouch. #tjsgyms #norcalmasters

CrossFit Elysium posted on Facebook

Pretty successful little barbell seminar today- I counted at least 6 people who PR'd their snatch (several times), and many others came close and looked smoother doing it! Keep your eyes peeled for the next one! Coach L

Fu Barbell posted an article
CrossFit No Boundaries shared an image on Facebook

@john.galloup thanks for the awesome talk about the importance of water today. #wholelifechallenge, #water, #hydrationnation, #ph, #nutrition

TJs Gym shared an image on Facebook

AMRAP Trifecta. #tjsgyms #norcalmasters

CrossFit No Boundaries shared an image on Facebook

Brushing up the squat skillz and drillz

TJs Gym shared an image on Facebook

60 plus ladies on the Clean and Jerk ladder. #tjsgyms #norcalmasters

CrossFit Black Diamond posted on Facebook

Good luck to everyone running the Spartan race today. Go have fun.

CrossFit No Boundaries shared an image on Facebook

Brandon doing some extra work after class. I think he was a little scared because Martin was going above the speed limit.

CrossFit No Boundaries shared an image on Facebook

We pose before the barbell thunderstorm.

MobilityWOD shared an image on Facebook

The Pain Relief Project Jan 19 - 26. Details here --> http://bit.ly/PainReliefProject

CrossFit Proper shared an image on Facebook

See you at 9 am! #buildafitcommunity

CrossFit Invictus shared a link on Facebook

Are You Mindful of What You Put ON Your Body?

CrossFit Proper posted on Facebook

Here's our schedule for you to look at! http://ow.ly/H5cIS

TJs Gym shared an image on Facebook

It won't be long now. #tjsgyms #norcalmasters

CrossFit Proper posted on Facebook

Don't hesitate, come try CrossFit Proper and learn how to get the results you want. http://ow.ly/H5a7m

Walnut Creek CrossFit posted an article
CrossFit Iron Mary's shared a link on Facebook

Main – CrossFitMetcon (AMRAP – Reps)10 Min AMRAP 2 PU 2 Burpee Box Jumps 4 PU 4 Burpee Box Jumps 6 PU 6 Burpee Box Jumps Continue Ladder in increments of 2 until time capMetcon (Time)20 RDS for time @ 135/95 Deadlift Hang Squat Clean Push Press Jerk **On each rep, once the bar is lifted it cannot be put down until the jerk is...

CrossFit East Village posted an article
CrossFit No Boundaries shared an image on Facebook

Goin' to get this done...we have the technology. #streetparking, #rogue, #roguefitness, #liftstrongandprosper , #fitness , #Crossfit

CrossFit Fortius shared a link on Facebook

Free Beginner CrossFit workout tomorrow at 11am. Try CrossFit out for free!

CrossFit Marina posted on Facebook

Great work from everyone this week!

CrossFit No Boundaries shared a link on Facebook

What is holding you back from new PR’s? What is keeping you from shedding those pounds? What’s the missing link? This is your last chance to join us for the Whole Life Challenge! Late registration ends tomorrow. http://www.whole.lc/wlcny15/pt/crossfitnoboundaries If you are still on the fence come join us for our first WLC event tomorrow Jan. 24th at 10:30 a.m. at Crossfit No Boundaries. The Health and Hydration seminar will be kicked off by Billy Brown and John Galloup. All attendees will be given a FREE month supply of the best water money can buy. Even if you aren't participating in the Whole Life Challenge join us anyway see what adding water to your life can really do. Change your Water… Change you!!! Register tonight to save your spot, https://cfnoboundaries.sites.zenplanner.com/event.cfm?eventId=BB4ECC88-D96A-4B56-B787-6D6CC10FC03C

CrossFit No Boundaries shared an image on Facebook

That's what determination looks like! #liftstrongandprosper , #fitness ,#fitfam , #crossfitgirls , #barbells, #motivation

CrossFit Belmont Heights shared an image on Facebook

1.23 results ya'll!

CrossFit Proper shared an image on Facebook

Our goal is to #BuildAFitCommunity and this is one of the events building on that goal. Invite your friends, family and co-workers down to the box February 7th at 9:30 AM. http://ow.ly/HApkT

CrossFit Black Diamond shared a link on Facebook

http://wp.me/s49DVY-65024

CrossFit Surf City posted an article
CrossFit Marina shared an image on Facebook

Saturday: Tabata bliss; for a total rep count. This is done while running to your stations each interval. The run distance shortens with each different movement (every four minutes). On the last four minutes you don't run in between intervals, just work on your favorite movement to get through with best form and a good score. Eight rounds each of: Ball Slams 10/20/30 Push Press 35/20 KB Swings 53/35/26 Last eight rounds is players' choice of: squats, push ups, sit-ups. When you finish haul butt down to Seal Beach and watch Ryan and Craig rip and tear in the surf contest at the pier! Ryan's heat is at 9:45, Craig's is at 10:45. Good luck guys!

CrossFit Black Diamond shared an image on Facebook

Fine work Occhi! Tell Occhi great job.

CrossFit Proper shared an image on Facebook

Flashback Friday. #singlewide #buildafitcommunity #passionnotapocketbook

CrossFit Intersect shared an image on Facebook

by @trmcgrail "My two year anniversary with CrossFit Intersect is approaching and I can't believe it. I've learned so much about my physical and mental strengths and weaknesses. Before, I always wanted to lose weight and be skinny. I'd say even in the beginning of starting crossfit that was in the back of my mind. I quickly realized the importance of knowing that everyone has their own individually unique body types. I'm not a petite person, nor will I ever be. I enjoy working on my weaknesses, building my endurance and pushing myself to my limits. The mind quits way before the body does, so it's been fun learning to work on pushing a little further every workout. I feel more alive than I ever have before, like I've been awakened to the endless possibilities in front of me. There are no quick fixes, magic pills or whatever else someone will try to sell you that will produce long lasting results. Work hard, train harder and love your body. It's never too late to develop healthy habits to help you live a more fulfilling life! Thank you to my family, friends and @cfintersect for the support ❤️❤️❤️ #progress #dedication #projectintersect #loveyourbody #barbellbabes" via @PhotoRepost_app

CrossFit Intersect shared an image on Facebook

Coach Joey just tested an #intersectOne burner for next week! These are the 3 elements. Anyone wanna guess the workout?

CrossFit Black Diamond shared an image on Facebook

CrossFit Black Diamond shared an image on Facebook

Ryan (Romeo Tango) Tobin just got his CrossFit Judge credentials for 2015. Tell Romeo Tango great job!

CrossFit Ethos shared an image on Facebook

True statement. Good luck today getting upsidedown...a lot!

DogTown CrossFit shared an image on Facebook

DogTown hoodies are back in stock! Stay warm wherever your adventures take you!

CrossFit Intersect posted an article
CrossFit Intersect posted an article
Aliso CrossFit shared a link on Facebook

Sign up today. *New Members Only* https://www.groupon.com/deals/aliso-crossfit-1

CrossFit Seal Beach shared a link on Facebook

Well duh! Happy Friday! http://www.theonion.com/articles/the-onions-guide-to-gym-etiquette,37835/?utm_source=Facebook&utm_medium=SocialMarketing&utm_campaign=LinkPreview%3A1%3ADefault&recirc=healthy-living

CrossFit Sunset shared an image on Facebook

#flexfriday

CrossFit Sunset shared an image on Facebook

#flexfriday

Krista Haapala, life coach and co-owner of CrossFit Beacon published the post Women's Only: Strong Like a CrossFitter Through Loss and Mastectomy on Tabata Times
A Timeline: March 2012: I found CrossFit. May 2013: I lost my mom to breast cancer. July 2013: I...
CrossFit Intersect shared a link on Facebook

CrossFit Intersect posted an article
Trojan CrossFit shared a link on Facebook

Closing out the week with THRUSTERS!

Trojan CrossFit posted an article
CrossFit Hollywood posted on Facebook

Friday, Jan. 23rd WOD: 7 min AMRAP: Burpees at 1' target - Rest 5 min - 7 min AMRAP: 3 thrusters 100/65 3 pull ups* 6 thrusters 6 pull ups 9 thrusters 9 pull ups 12 thrusters 12 pull ups etc... *RX+ = CTB

Paradiso CrossFit posted an article
CrossFit Sunset shared an image on Facebook

Knees out. #Hylete

CrossFit Merge shared a link on Facebook

Friends and even acquaintances are welcome as well!

CrossFit 323 shared a link on Facebook

HANG POWER CLEAN: 3 – 3 – 3 – 3 – 3 then Four Round for Time of: 10 Front Squats 10 Kettlebell Swings – American 10 Kettlebell Clean & LungeFiled under: lifting, WODs Tagged: front squats, hang power clean, kettlebell clean and lunge, kettlebell …

District 7 CrossFit shared an image on Facebook

Don't forget to bring a friend this Saturday at 9am for our partner WOD. Friends don't let friends miss workouts.

Vault CrossFit shared an image on Facebook

Tomorrow is the VERY LAST DAY for this promotion! Classes are all inclusive! #crossfit #olympiclifting #dynamics #yoga #gymnastics #spin #cycling #justdoit #takecareofyou #noho #community #commitment

CrossFit FAST shared an image on Facebook

Yesterday was FUN

CrossFit Horsepower shared an image on Facebook

The One & Only - Ms Danielle Lee - is celebrating her 23rd Birthday today!!! HAPPY BIRTHDAY <3 We Love You!!!