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In honor of Independence Day, all four of our locations (CrossFit Dallas Central, The Fieldhouse Gym, Vickery Athletics, and Pac Elm) will be closed on Monday July 4th. We will hold the same Saturday schedule on the 2nd. Note: The Fieldhouse will be closed Sunday as well. We will return to regular training bright and early on Tuesday at all locations. Please enjoy the holiday safely and with loved ones. If you must workout, here is a list of workouts you can do without a gym or much equipment: www.dallascrossfit.com/s/Travelwods.pdf
We are proud to announce our newest member to the CFDC coaching team. Elissa Fairchild (soon to be Monaco) is joining our team, check her out at CrossFit Pac Elm downtown. She has many years of coaching experience in a multitude of disciplines and now, a match made in heaven, as she shares her enthusiasm and passion for fitness with our community. Read more about her at www.facebook.com/CrossFitPacElm.
A REMINDER: All gyms head to 5626 Fondren at 9am or 10:30am tomorrow, Monday May 30th for our annual celebration of Memorial Day with the workout “Murph”. Bring friends and family and remember, we can always scale the workout for anyone who wants to do it. “Murph”. For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. We will be selling limited edition shirts with portions of the proceeds going to our friends at Duskin and Stephens Foundation.
Due to the St. Patrick’s Day parade, our Fondren and Vickery locations will be closed. We will be diverting classes to The Fieldhouse Gym on Henderson and to CrossFit Pac Elm. SATURDAY: Fondren and Vickery, all classes canceled The Fieldhouse Gym: 9am COMMUNITY CLASS 1834 N. Henderson Ave. CrossFit Pac Elm: 8am REGULAR CLASS, 9am COMMUNITY CLASS 1511 Elm St. Suite 100 *Barbell club will not be meeting today. SUNDAY: The Fieldhouse Gym: noon – 2pm OPEN GYM Remember, parking is FREE downtown, we will provide you validation if you park in the garage adjacent to the gym. Also, two more weeks left of the The CrossFit Games! 16.4 will be announced this week and as usual, we will be hosting at one of our locations. Be on the look-out this Thursday night on exactly where/when it will happen for our Friday Night of Champions! This week, our friends at Compete Every Day will be sponsoring the festivities. They will be on hand Friday night with a pop up shop of their great apparel as well as offer some fun prizes for the night.
Happy Thanksgiving Week! Holiday Hours: Monday – Regular class schedule Tuesday – Regular class schedule Wednesday – Fondren last class at noon, Henderson 6am only, Vickery closed Thursday – CLOSED Friday – Mega classes at Fondren only 9am/10am (all members welcome!) Saturday – Regular class schedule
Home of the free because of the brave. Thank you to all the servicemen & servicewomen who have made the ultimate sacrifice for our country & #freedom. May the family’s of the fallen find peace in their loss and happiness in the lives of those no longer with us. Today we had over 130 athletes take on “Murph” to do our part to honor those who have lost their lives protecting our right to life, liberty, & pursuit of happiness. #MemorialDay | #Navy | #AirForce | #Army | #Marines | #CoastGuard | #CFDC | #CrossFit | #Murph
Thursday Elements (all gyms) AMRAP push ups rest 30 seconds 100m farmer’s carry heavy rest 120 seconds x 5 sets + ring dip support hold – alternating max holds between 3 partners for 8 minutes Performance (Fondren) Open gym Performance (Henderson) a. 20 skin the cats, slow and controlled b. 20 bridge ups, 3 sec pause at top c1. 5 sissy squats, rest 30″ c2. 30″ hollow rock hold, rest 60″ x 4 sets Performance (Vickery) Open gym
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