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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.

CrossFit Dallas posted on Facebook

Wednesday – Performance AMRAP in 20 minutes @ an aerobic pace; 20 push press – 30/20kg 400m run 20 box jumps – 24/20″

CrossFit Dallas posted on Facebook

Wednesday 6 min running clock: Run 800m In time remaining, AMRAP walking lunges (Rest 3 min) 6 min running clock: Run 800m In time remaining, AMRAP DB snatch (Rest 3 min) 6 min running clock: Run 800m In time remaining, AMRAP push ups

CrossFit Dallas posted on Facebook

TEAM CFDC: Event 1 – Heat 2: 9:20-9:40am, lane 7 Event 2 – Heat 2: 10:40-11:00am, lane 7 Follow the team all weekend and watch live at games.crossfit.com

CrossFit Dallas shared an image on Facebook

Meet Team CFDC. Jackie Vincent is a former collegiate volleyball player at Texas Tech. CFDC vs. The World. Games.CrossFit.com

CrossFit Dallas shared an image on Facebook

Meet Team CFDC. Coach Corey “Coco” Russell will be competing in his 4th CrossFit regional and is a CrossFit Games vet. He is also a former collegiate #hockey player. CFDC vs. The World. Games.CrossFit.com

CrossFit Dallas shared an image on Facebook

Meet Team CFDC. Bethany Hostetler comes from a gymnastics and volleyball background. She just started CrossFit a year and half ago. CFDC vs. The World Games.CrossFit.com

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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 Pulse shared a link on Facebook

New post: WOD 9.12.14 http://t.co/OR0Vfty0Gk

CrossFit Pulse posted an article
CrossFit Pulse shared a link on Facebook

We at Crossfit Pulse remember the lives that were innocently taken, and honor those who sacrificially… http://t.co/5rsdzagSHx

CrossFit Pulse shared a link on Facebook

Serious dumbbell work in the noon class. Big Props to Mandy with the 5lb DB. #5lbPR #crossfit… http://t.co/aWiOACAsjM

CrossFit Perimeter shared a link on Facebook

We are excited to announce that Ice Box Cryotherapy will be sponsoring the CFP QuadSqaud team in the upcoming Pensacola Beach Brawl (Sept 26-28). IceBox is located down Roswell Road. If you're in our competition program and want to set up a recovery session at IceBox let Chris know. Www.iceboxtherapy.com #iceboxtherapy #lynxbarbell #barbellapperal

CrossFit Indulto shared an image on Facebook

9/11 Tribute WOD today. Everyone should be here!

Kristy Parrish published the post inov-8: Introducing the Fastlift BOA on Tabata Times
When inov-8 set out to shake up the weightlifting footwear world, they applied the same philosophy...
Shawn Clark published the post Healthy Lifestyle Can Boost Your Sex Drive on
Every couple these days is searching for a way that they can improve their sex drive. They may...
CrossFit Indulto shared an image on Facebook

Post "The Chief" WOD!!!

CrossFit North Fulton shared an image on Facebook

CrossFit On the Square posted an article
Carolina CrossFit shared an image on Facebook

Thursday, September 11

CrossFit Indulto shared a link on Facebook

9/11/14 http://wp.me/s2wdCw-91114

CrossFit North Fulton posted an article
No Excuses CrossFit shared a link on Facebook

Thursday 9.11.14 http://t.co/eNsBSXPSio

No Excuses CrossFit posted an article
CrossFit Perimeter shared a link on Facebook

Be careful what you believe. Industry paid experts and industry funded studies can lead to some very biased results and perspectives. http://www.sacbee.com/2014/07/23/6574928/viewpoints-dont-believe-industry.html

North End CrossFit shared a link on Facebook

http://northendcrossfit.com/?p=2622

North End CrossFit posted an article
CrossFit South Cobb posted an article
CrossFit Woodbridge shared a link on Facebook

Hey CFW tomorrows post (If the smelly shoe fits ) has been published on CrossFit Woodbridge!! See you at the box!!

CrossFit Woodbridge posted an article
CrossFit Intense shared an image on Facebook

Text CFINTENSE to 95577 to get a FREE WEEK PASS coupon sent directly to your phone. If you're already a member, please help us grow by sharing this post on your wall so your friends can sign up!

CrossFit Intense posted on Facebook

Thursday's WOD Strength: 5 x 1 Hang Snatch Work to a heavy, but perfect single for the day. 3 rounds for time: 20 Wallball 20#/14# 20 Chest to Bar Pull-Ups

CrossFit Iconz shared a link on Facebook

CrossFit Iconz posted an article
CrossFit Perimeter posted on Facebook

Best RX Scores from Tuesday WOD: Doug J 279 Michael K 277 Andy H 256 Chris C 239 Les K 231 Frank V 230 Elise P 224 Leo O 214 Michael D 208 Mark P 177 WOD: Tabata Intervals - 1M rest between movements-score is rep/round WBS (20/14) V-Ups (Abmat) OH Lunges (45/35) TTB

CrossFit 285 shared an image on Facebook

4:30 class getting mobile before Weight lifting Wednesday WOD!!!

Carolina CrossFit shared a link on Facebook

If you're feeling a bit like training has become a chore, we thought this article could help recover the joy of training. Good read from Box Life http://ow.ly/BhL68

szurley published the post You're doing it wrong. This is how you Bar Mup... on
Alright so in all honestly I still don't have a ring Mup a.k.a muscle up but let me tell you, bar...
zmosbarger published the post The Tug-o-War Between Playing to Your Strengths and Staying Constantly Varied on
We have been on the road for eighteen days now, a time span that has allowed us to visit fourteen...
CrossFit Chronic shared an image on Facebook

szurley published the post Skipping Leg Day on
OK so you are probably rolling your eyes thinking about the last time someone at a CrossFit gym...
CrossFit S3 posted on Facebook

Must be PR Week at S3... Great Deadlifting today everyone!

CrossFit Intense posted on Facebook

Don't forget about our Olympic Lifting Class tonight at 7 pm! Being a member at Intense not only provides you with a strength and conditioning program, but with specialty certs in Powerlifting and Olympic Lifting, coupled with the experience and results our athletes have seen, Intense is a great place for you to get in shape or to learn the skills needed to lift weights safely and effectively. There's room for you at Intense, and for just $75 for your introductory month, you get the benefit of wonderful coaching, advanced programming, and a community you will fall in love with! Message us to schedule your intro session before our special pricing expires.

CrossFit Tyson's Corner shared an image on Facebook

CrossFit Fairfax shared a link on Facebook

Two weeks before our Nutrition Challenge officially starts!

CrossFit Reston shared a link on Facebook

Two weeks before our Nutrition Challenge officially starts!

CrossFit Indulto posted on Facebook

GAINZ ARE BACK! Protein is in :)

Carolina CrossFit shared a link on Facebook

CROSSFIT!! http://ow.ly/Bl1yD

CrossFit Falls Church shared an image on Facebook

Last call before Fall Whole 30 kicks off September 17th! Join Amy and Bonny at CFA September 11th, 7:00 pm if you have any questions about this CFA/CFFC challenge! Folks who want to drop off their $25 buy-in are free to come by and do that as well! Note: If you have already attended info sessions for Whole 30 before then this meeting is completely optional. Just email Amy and Bonny that you would like to join! harris.amy22@gmail.com and bonnyc@gmail.com

CrossFit Chronic shared a link on Facebook

http://crossfitchronic.com/2014/09/10/091114-thurs/

CrossFit Chronic posted an article
Brickhouse CrossFit shared a link on Facebook

"A foundation of quality food needs to be in place. However, once that’s in, basing your diet on daily macros allows flexibility in what you can add to this base." Oh-oh. What is Jay up to now?

CrossFit RVA shared an image on Facebook

A strong midline is imperative to hold plank positions. How does Duncan look? _____________________________ #burpee #crossfit #crossfitrva

CrossFit S3 posted on Facebook

S3 Conditioning Thursday 8 Rounds: 10 Box Over Jumps (24/20)(20/16) 10 Wall Balls (20/14)(14/10) 10 Ball Slams (30/20)(20/15) 200 M Run -Rest 1 Minute Between Rounds-

CrossFit Reston posted on Facebook

Happy birthday to Sarah Pomeroy!! Birthday burpees > spinning!!!

CrossFit Tyson's Corner shared an image on Facebook

Keep it simple. #crossfit #rkc #intensity #CFTC

CrossFit Intense posted on Facebook

For a limited time: you can join CrossFit Intense and for your first month it's just $75! CrossFit is for anyone, regardless of age or athletic background. We have housewives, retirees, college athletes, business professionals, entrepreneurs, you name it! If you live in Fairmont, chances are someone you know is a member at CrossFit Intense! We are growing daily and would love you to join us. Call to schedule your first class today at 304-380-4792.

No Excuses CrossFit shared an image on Facebook

Who enjoyed the 4-min squat test on Tuesday? Come to the Mobility Class tonight at 6 pm to improve your range of motion. #crossfit #mobility #mobilitywod #squattest

CrossFit Chesapeake shared an image on Facebook

We are a week into our "Everything in Moderation" Nutrition Challenge. The high-fat, low-carb approach is taking some people out of their comfort zones. Not so for Tara, she's posting some gourmet-lookin' pictures on our challenge group page. Whether you're doing the challenge or not, have you tried any new recipes this week? Share them with us! That's what the community is for :) (Thanks to Tara for the photo!)

CrossFit Woodbridge shared an image on Facebook

Congrats to Jess and Austin as they gave birth to their baby boy this morning!

Brickhouse CrossFit shared a link on Facebook

tarynhaggerstone published the post CrossFit: What Makes a Good Competition? on
Over the past couple years, the number of people who do CrossFit has gone through the roof, and...
Fentress CrossFit posted on Facebook

Wednesday's WOD: 21-15-9 Over the bar Burpees Power Cleans 135/95# Then 50 Sit-Ups 50 Ball Slams

CrossFit 757 shared a link on Facebook

L-Sit & 3 Rds: Run + Power Snatch: Accumulate 3 mins in L sit/hang/hold Then 3 rounds: 800m run 10 power snatch (165/110)

CrossFit 757 posted an article
paleobutter published the post Paleo Paella on Nutrition WOD
This is a Paleo version of the Valencia style of paella. Adaptions include smoked/ grilled chicken...
Patriot CrossFit shared a link on Facebook

Once you learn how to Pose, fall, and pull you must learn one other crucial piece of running technique: cadence. […]

CrossFit West Springfield posted an article