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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

CrossFit Dallas shared an image on Facebook

Happy Birthday Coach Amber! Hopefully your day is filled with Kozy (pan)cake & Airdyning.

CrossFit Dallas posted on Facebook

Thursday Elements (all gyms) 3 rounds; 15 KB swings 400m run rest 2 minutes b/t each round + 5 minute intermission, including 2 minutes from last set above + 3 rounds; 10 broad jumps 350m row rest 2 minutes b/t each round + 5 minute intermission, including 2 minutes from last set above + superman hold – 1 min hold; rest 1 min x 3 sets Performance (Fondren) Skill development day Performance (Henderson) A1. strict press, 5 reps, rest 30″ A2. 15 box jumps, step down, rest 2 min x 5 + EMOM for 4 min: 20 KB swings overhead Performance (Vickery) Open gym

CrossFit Dallas posted on Facebook

Wednesday Elements (all gyms) 5 rounds for total time; 10 burpees 10 walking lunge steps e/leg 400m run 30 double unders 45 single unders 2 min rest between rounds Performance (Fondren) a. front squat @ 32X2: 3-4 reps x 3 sets; rest 2-3 minutes b. back squat @ 30X2: 3-4 x 3 sets; rest as needed – last set toughest for the day + 400m run @ 70% – jog pace rest 3 minutes 400m run @ 80% – run pace rest 3 minutes 400m run @ 90% – sprint pace Performance (Henderson) 2 min running clock: 3 touch and go power cleans 12 unbroken toes to bar in time remaining, AMRAP burpees rest 2 min x 6 Performance (Vickery) A. emom 2-3 TnG PC x 8min, moderate and perfect B. 12min AMRAP @ consistent pace: 10 Renegade rows w/ pushup 10 NPUB 200m Run

CrossFit Dallas posted on Facebook

Saturday Elements (Fondren) teams of 2 – p1 – 400m run p2 – AMRAP wall ball shots x 2 sets rest 5+ minutes then, partner assisted pull-ups: 60 for time rest 5+ minutes then, 1 x 800m run, both partners running together, for time Henderson (9:30 only) Teams of 4 5 min AMRAP broad jump meters Rest 2 min 5 min AMRAP pull ups Rest 2 min 5 min AMRAP push ups Rest 2 min 5 min AMRAP goblet squats Performance (fondren) a. back squat – 3 x 3; 80% moderately tough loading; rest as needed b. front squat – 3 x 3; 80% moderately tough loading; rest as needed c. overhead squat – 3 x 3; 80% moderately tough loading; rest as needed d. AMRAP turkish get ups in 5 minutes; no more than 2 reps in a row each arm

CrossFit Dallas shared an image on Facebook

Why is Glenn so excited??? Because we are back at CFDC Henderson this weekend for all classes! Saturday’s 8 & 9am FP along with 10am FREE class will all be at our new location, 1834 N. Henderson. We will also have open gym there from 1-3pm on Sunday. CFDC Fondren will be closed this weekend. The full schedule at CFDC Henderson starts on Monday! Go to www.CFDCHenderson.com for more details. All CFDC members will have access to both gyms.

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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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5:30am class getting after this weeks league workout!

CrossFit BWI shared a link on Facebook

Knowledge Bomb Alert! 30 mins. of physical activity per day is shown to help combat the damage of sitting. As you're working today, remember to take quick walk/movement breaks- and check out this article.

CrossFit BWI shared an image on Facebook

This may or may not be a perfect prelude to the Halloween workout tomorrow. Post workout selfies are sweeping 12 Labours CrossFit and it's awesome!

CrossFit Harbor East posted on Facebook

Thursday, October 30, 2014 CrossFit Make Up a Missed WOD OR Part 1 - WOD: 15min EMOM Min 1 - 20 Wallballs (20/14) Min 2 - 15 Box Jumps (24/20) Min 3 - 12 KB Snatches (24/16) *score = total minutes completed scaled - 14/10, step ups, 16/12 competitor - 12'/10', 30/24, 32/24 Part 2 - Strength/ Skill: Squat Clean Ladder (135/95) EMOM increase 10# (total) until failure *score = max weight scaled - 95/65 competitor - 185/135 Competitor Part A - Squat. 50-55-60%. All by 3. 3 sets Part B1 - Pendlay row 4x3 Part B2 - L sit for 20sec x4 Part C - 10 rounds Row 300m 8 HSPUs

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CrossFit Silver Spring posted an article
CrossFit Revamped posted on Facebook

Exiting stuff at the box today! Not only were there TONS of PR's, there were tons without sacrificing technique. It feels good to see all the hard work paying off. If you didn't PR, don't beat yourself up about it. It could just be a bad day or maybe it's something that we need to fix or work on. If you feel bummed, just come chat with me, I haven't PR'd anything in like a year : ) *Reminder that the hoodie sign in sheet will be at the gym tomorrow. Tomorrow's WOD Gymnastics Day Warm-up: - Work on Kipping - MU drills on low rings and high rings - Banded MU practice for scaled (ring and Bar) - HSPU practice WOD For time: 2 Legless Rope Climbs 10 Bar MU's 20 Strict HSPU's 30 Unbroken KB Swings (70/53) C-RX (53/35) S 20 Strict HSPU 10 Ring MU 2 Legless Rope Climbs

CrossFit WhiteMarsh shared a link on Facebook

Thursday WOD

CrossFit MPH shared an image on Facebook

LOOK WHO DROPPED BY THIS EVENING!

CrossFit WhiteMarsh posted an article
CrossFit MPH shared a link on Facebook

Host the perfect #paleo-friendly Halloween party with these delicious recipes! http://ow.ly/DlQze

Arenal Fitness shared a link on Facebook

Arenal Fitness posted an article
Arenal Fitness shared a link on Facebook

Arenal Fitness posted an article
Arenal Fitness posted an article
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CrossFit MPH shared an image on Facebook

CrossFit MPH shared an image on Facebook

Ralph A. and the ladies of the 12p today!

Coppermine CrossFit posted on Facebook

Mobility Class is canceled for this evening. 6pm-7pm will be open gym...do a make-up WOD, work on strength or practice a skill. Regular WODs at 5pm & 7pm!

CrossFit Revamped shared a link on Facebook

Who's coming to Miami with Alea and I? They have multiple divisions guys! Brian Keane is in! Anyone else? How about our teens?

CrossFit WhiteMarsh shared a link on Facebook

Check this week's blog post in Coach's Corner by our oly coach, Aaron Adams....

CrossFit WhiteMarsh posted an article
CrossFit Revamped posted on Facebook

Just watched Ashley Russell Deadlift 345lb...no big deal

CrossFit Balance shared an image on Facebook

"KIP OR TREAT!" Join Michael Lorenzen this Saturday at 9am for work on your kip! Have an opportunity to break down your mechanics and focus on better efficiency whether applied to pull-ups, toes to bar, or muscle-ups. Perfecting your hollow body swing and doing this well is essential for efficiency. We all can use more work on better activating our hips in the swing! All levels welcome. This will be held in conjunction with the 9am class. Just a reminder we will only be holding a 9am class this Saturday due to the Scavenger Hunt. Everyone who is participating in the hunt....should aim to work with Michael beforehand if you able to "swing" it.

Diablo CrossFit shared a link on Facebook

This is a LONG read. But, if you claim intolerance to gluten, it is a MUST-READ.

Paradigm CrossFit shared an image on Facebook

We are proud to announce that we are now part of Sweat Angels, so each and every Facebook check-in at our location does something good like providing meals for kids or building schools. Get in shape, give back, be a Sweat Angel!

Jason Wilson published the post CrossFit Has the Most Passionate Haters on
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LaLanne Fitness shared a link on Facebook

Post your list now! Who from our Community do you recognize on this list?? Which one are you?

CrossFit Milpitas shared an image on Facebook

Jigsaw throwdown going down this saturday. going to have some awesome CFM athletes out there this weekend so if you can get out there and support our CFM teams. Going to be a fun day. Who's going? What's your teams names?

CrossFit Praxis shared an image on Facebook

Don't let your eyes deceive you, there is only one Bobby Goodfellow.. Wear your #halloween costumes to #WOD on Friday! Best #costume will win a spooky surprise. #crossfit #spooky #teampraxis

CrossFit Praxis shared an image on Facebook

Congrats to Pat M. and Coach Tommy for completing the Marine Corps Marathon - Official Page on Sunday! Come check out our CrossFit Endurance program and let us help you prep for your next race! #crossfit #running #teampraxis #allthegainz #allthemiles

CrossFit Iron Mary's posted on Facebook

I would like to take a minute to brag about the 6 am class and all athletes participating in the Luring Challenge. 2 benchmark workouts in 3 days and EVERYONE hit a PR. Nice job guys and gals. 1 more to go.....

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CrossFit Endurance shared a link on Facebook

Mid Week http://buff.ly/1tgGnSu

CrossFit Endurance posted an article
CrossFit Silicon Valley shared a link on Facebook

Woot Woot Wednesday! - Coach Michaela knows how to have fun. Learning a swinging L-sit rope climb does not have to be all up tight unless we are talking about your core! Hey it's Wednesday! It is time to update you on the coming events this weekend! Friday is Costumed WODs and The Alameda Trunk or Treat starting at 3PM. Saturday is the CrossFit San Jose "FrankenWOD Throwdown". Also this Saturday Nov. 1, starting from 6PM to 2AM, Accendo Real Estate will host a costume ... http://ow.ly/2PPHw0

CrossFit Silicon Valley shared a link on Facebook

http://crossfitsv.com/wod/2014/10/28/wed

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CrossFit Invictus shared a link on Facebook

Attention Invictus Firefighters! Register today for the 2015 Firefighter Throwdown (Jan 27th - 28th) at the San Diego Convention Center. Registration is open until November 15th so don't delay!

LaLanne Fitness posted on Facebook

10.29.14 Yurp!!! It must be done. WOD 2014 CrossFit Games - Triple 3 For time: Row, 3000 m 300 Double Unders Run, 3 mi Everyone will spend 15 minutes max at 3 separate stations. Best time for this WOD at the Games was Rob Forte in 33:03. Good luck!!!

CrossFit Future shared a link on Facebook

“ARCHIE” http://wp.me/s2RAeU-archie

CrossFit Future posted an article
CrossFit Elysium posted on Facebook

10/29/14 WOD- Don't forget about the Halloween Party on 11/1, from 8pm-2am! BYOB and food, but we'll have some beverages and finger food to share! Warmup: CF x 1, burgener for clean strength: clean and jerk, work up to 2 singles at 90% and 2 singles at 95% metcon: AMRAP 6 min- squat clean thruster, 135/95lb

Diablo CrossFit shared an image on Facebook

CrossFit REALLY is for everyone. Let us show you why http://diablocrossfit.com/about-us/programs/

CrossFit Mission Gorge shared a link on Facebook

Nice job on those Bar Muscle Ups today! Tomorrow: Strict Press for strength, and some running interrupted by a barbell complex for conditioning. Be sure to check our WOD page for upcoming events!

CrossFit Balance shared an image on Facebook

Efficiency tips for tomorrow's workout: Double-unders- Think of this as staying organized. You want to stay connected through your core as in holding enough tension for a rep with as little movement as possible. This means head straight, tight core, legs straight. Arms are by your sides- minimal rotation with elbows/shoulders- all in the wrists, which should be relaxed! Push-ups- The number one thing I see as you are all doing push-ups and getting tired, is the flaring of the elbows. We want to maintain the standard of "elbows in" and "arms internally rotated." Why? This is a more effective pushing position and if you find it more challenging and think it's easier to switch to your elbows out, it's probably because you are compensating with your shoulders and losing that shoulder retraction. Having your elbows in translates to other movements such as the bench press, handstand push-up, and any shoulder to overhead. Soooooooo...as Dan John would say, "execute the simple things extraordinarily well." When you are doing your push-ups back off as opposed to continuing with poor form and break up your sets! Be consistent and hold this as your standard. This also goes for maintaining tension in your core and from the bottom position out of your push-up! If you are seeking gains in strength, this push-up position regarding elbow positioning is very important. Be patient.

LaLanne Fitness shared an image on Facebook

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GymnasticsWOD shared an image on Facebook

THIS WEEKEND Coach Carl Paoli is coming out to Austin, TX and Goodyear, AZ! He will be teaching at @crossfitcentral on Saturday Nov.1 and Sunday Nov. 2 at #CrossFitFury. For more information and registration, visit: www.gymnasticswod.com/seminars #freestyleconnection

CrossFit Amundson posted an article
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GymnasticsWOD shared a link on Facebook

GymnasticsWOD shared a link on Facebook

CrossFit Balance posted on Facebook

Head's up for this weekend- We have had three weekends of Barbell Club on Sunday's.....It's been a great turnout soo far! We will not be holding it this Sunday. We will resume the following week. If the participation continues, we will make this a regular class!

CrossFit Iron Mary's shared an image on Facebook

This is the best time of the day.

Fu Barbell shared an image on Facebook

FuBarbell snapbacks. Christmas is on the horizon. You ready? Drop date: stay tuned. #FuBarbell #ReebokONE #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #instagramfitness