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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.

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

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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 Southwest Portland posted on Facebook

Friday: WarmUp Run 600m 1 Lap SpiderMan 3 Rounds (barbell) 6 FrontSquat 6 HPClean 6 Press WarmUp for PowerClean+PushPress **Mobility: couch, bandy ham 1 min each side 5 Sets 6 PowerClean+PushPress TnG 9 TTB AFAP Run 400m Rest :90 Cool Couch Roll $$ 3X20 GHD

CrossFit A.P.E. shared an image on Facebook

Jake you're an animal! Nice squat and row times bud:)

Rogue Valley CrossFit shared a link on Facebook

Rogue Valley CrossFit posted an article
CrossFit Southwest Portland posted on Facebook

Nice work 9:00am Warriors!

CrossFit Portland shared a link on Facebook

You'll be seeing Coach Jonathan Thom around at CrossFit Portland. Here is a Q&A with him and please welcome him to CFPDX!

CrossFit Portland posted an article
Newberg CrossFit Rebuilt shared an image on Facebook

Please come in a drop off toilet paper and paper towels for the Henderson house. The domestic violence house in McMinnville. Not only is October breast cancer awareness month it's also domestic violence awareness month !!! Let's show our support!!

Rogue Valley CrossFit shared an image on Facebook

**SCHEDULE CHANGE** Tonight only. Kids Barbell class starts at 5:30. Also, kids halloween party is next Wednesday! All past, present and future kiddos are invited to join the fun!

Seth Oberst DPT CSCS published the post Going Barefoot for Strength Training on Tabata Times
Whether or not you've read my prior piece on the short foot position, this bears repeating: the...
Tracktown CrossFit posted on Facebook

No video. D had a Pr on her Pw/Jerk+Split jerk at 125lb. That's 5lb's more then her best jerk.

Bridgetown CrossFit shared a link on Facebook

No 5pm or 6pm on Halloween http://wp.me/p3iDcO-2VG

Bridgetown CrossFit posted an article
Bridgetown CrossFit posted an article
Tracktown CrossFit shared a link on Facebook

Logan hitting a Behind the neck Pw/Jerk+Split Jerk @ 210lb. His best jerk is 225lbs. Brandon hitting 205lb Pw/jerk+Split Jerk. Brandon's best jerk is 225lb. 5 weeks to GO!!!

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

Week 3 Thursday - We'll post an image of the workout card so you can share it, save it, pin it or just come do it!!!

Bridgetown CrossFit posted an article
adrummonds published the post ABS Banana Chocolate Chip Protein Pancakes! on
Ingredients: 1 Scoop ABS Chocolate Chip Pancakes 1/3 C Egg Whites 1/3 C Unsweetened...
adrummonds published the post ABS Pumpkin Chocolate Protein Cookies! on
Ingredients and Directions: 1 Scoop ABS Vanilla Cake Batter Pancakes 1 Scoop Vanilla...
Vanessa LaFaso Stolarski published the post How to Break Up with Your Box on
So your back squat hasn’t PR’d squat in six months. The box owner is bedroom WOD’ing with his...
McMinnville CrossFit IMUA posted on Facebook

Not sure who put the big trash can outside last night, but please don't do that again. If you must, bring it back in before you leave. It was full of rain water this morning and extremely hard to get the bag out. Also, there are several cats around that can get into it if it's left outside. Do don't mess with it especially if it's raining, or if you do, make sure it's back inside before you leave.

CrossFit Grants Pass posted an article
CrossFit Grants Pass posted an article
Tracktown CrossFit shared a link on Facebook

CrossFit Train shared a link on Facebook

http://crossfittrain.com/blog/2014/10/22/we-are-ordering-new-dope-ass-hoodies

Beaverton CrossFit posted an article
Beaverton CrossFit posted an article
Anonymous posted an article
CrossFit Excellence shared a link on Facebook

CrossFit Pearl District posted an article
CrossFit West Santa Cruz shared a link on Facebook

Don’t Try At Home http://wp.me/puz1A-5aN

CrossFit West Santa Cruz posted an article
Telegraph CrossFit shared a link on Facebook

Thursday 10/23/2014 WOD http://www.telegraphcrossfit.com/thursday-10232014/

Telegraph CrossFit posted an article
CrossFit Oakland shared a link on Facebook

http://www.crossfitoakland.com/november-slots-available-for-strong-school/

CrossFit All Terrain posted an article
CrossFit Oakland posted on Facebook

Thursday is a Recovery Day.

CrossFit A.P.E. shared an image on Facebook

How did you do with you max weight back squat lift today? Were you a little scared? Did you ease off and when doing the final 20 you realized you could've went more? It happens. Just make sure you keep good form. Heels down and core engaged to drive up. The thing is when you do a good squat where your butt goes past parallel, the big boys now have to engage (glutes, hamstrings) to get that weight up! Quads are always working nonetheless but if you are doing a squat above the knee then you will not be engaging much or at all the posterior chain glutes and hamstrings. Posterior chain muscles are so important that make you more powerful and improve your posture (and that means those spinal erector muscles). If you did go pretty hard CONGRATULATIONS!!! You should roll those babies out, get adjusted or have a massage because you deserve it!

CrossFit Ashland posted an article
Tracktown CrossFit shared an image on Facebook

Some BIG time Pr's in Advance weightlifting class tonight. Outstanding job tonight!

Newberg CrossFit Rebuilt shared an image on Facebook

Patricia. Two years of working her butt off. Eating clean. And 55 lbs later her confidence beams out of her. She's strong and beautiful. Inside and out. This fitness stuff is a journey. S process. And this is how you do it!!!

CrossFit the Den posted on Facebook

Press 5-3-2-2-1-1-1-1 Then “Annie” 50-40-30-20-10 Double Unders Situps Then 5-5-5-5-5 Weighted Strict Pullups OR Work on your Muscle Ups

Eugene CrossFit posted an article
CrossFit Revival shared an image on Facebook

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saulj posted on Facebook

World Series Game 2 Giants vs. KC Royals is on at 5:07. Work out and cheer 'em on! Go Giants!

San Carlos CrossFit shared an image on Facebook

Kids Fitness is a program designed specifically to meet the special neurological, cognitive and motor needs of children. One of the most important aspects of our Kids Fitness classes is that they are FUN! Kids will look forward to coming to class, and will learn that “exercise” is interesting, fun, and worth doing. Our classes are designed to get kids moving properly and under control. They will enhance their coordination and agility, increase flexibility, build strength, power and confidence. All movements are age appropriate and the 45min workouts have been designed specifically by our trainers for children. Age ranges are from 8 -13 year olds. This program is offered on a monthly basis.

Morgan Hill CrossFit shared a link on Facebook

Week21 day3 http://wp.me/p3Bc8L-p9

Morgan Hill CrossFit shared a link on Facebook

Week21 day3 http://wp.me/p3Bc8L-p8

CrossFit Sandpoint shared an image on Facebook

Our next Foundations session starts November 3rd! The course will run four weeks on Mondays and Thursdays at 6:30pm for a total of 8 sessions. Foundations is designed to introduce beginning CrossFit athletes to the movements and lifts that we utilize in our normal classes. If you’re looking to get started with CrossFit, this is a tremendous way to start. You will learn the basics, and you will gradually build up to the intensity that we utilize in our daily classes. This will allow for a safe and thorough start to your CrossFit life. In addition, we feel that starting with a group of beginners is less intimidating than jumping in with people who may have been doing CrossFit for years. If you haven't heard of CrossFit, or want to know more about what it is, this article does a tremendous job of describing what you can expect: http://www.nerdfitness.com/blog/2012/03/01/a-beginners-guide-to-crossfit/ Please feel free to email info@crossfitsandpoint.com with any questions or concerns. If you’d like to sign up, you can register and pay at the link below. The cost is $100. https://crossfitsandpoint.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=9736A264-25F5-48A4-BA81-249F2F994347

United Barbell shared a link on Facebook

Less than 3 weeks until the "Fight Gone Bad" United for Youth event goes down at United Barbell! Make sure you register to reserve your space!

The Shipyard CrossFit shared an image on Facebook

It's time, guys! Sign-ups for November On-Ramp are coming up!! Tuesday, October 28th. 5-6pm. Start NOW.

United Barbell shared a link on Facebook

Survey Results

San Carlos CrossFit shared an image on Facebook

To the man that has the best sound effects, best sayings, best facial hair, and who picked the best day ever to be born on a big happy birthday goes out to the one and only, Tommy Ward. Tommy, I hope you have a great birthday. #Crossfit #Hgx

CrossFit 209 Sport shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=928875053808844&id=574926115870408

CrossFit Los Gatos posted an article
CrossFitOfFremont posted an article
Kristy Parrish published the post How Do I Choose the Right Workout Program? on
[pullquote align="right"]Whatever it is you choose to do, make sure it works, ask why it works, and...
Berkeley CrossFit posted an article