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FE Friday

  • A1. DB floor press @31X2, 10-12 reps, rest 20"
  • A2. AMRAP ring rows @2020, rest 2 min x 5
  • B1. 3 wall walks, rest 10"
  • B2. 200 m farmers carry, heavy, rest 1 min x 3
  • C. 50 Russian KB swings, NFT, heavy as possible
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FP Friday

For total reps;

  • 5 min row for calories
  • 4 min HSPUs
  • 3 min box jumps - 24/20"
  • 2 min double unders
  • 1 min burpee pull-ups
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Friday - Performance for total reps; 5 min row for calories 4 min HSPUs 3 min box jumps - 24/20" 2 min double unders 1 min burpee pull-ups

Friday - Elements A1. DB floor press @31X2, 10-12 reps, rest 20" A2. AMRAP ring rows @2020, rest 2 min x 5 B1. 3 wall walks, rest 10" B2. 200 m farmers carry, heavy, rest 1 min x 3 C. 50 Russian KB swings, NFT, heavy as possible

Wednesday - Performance a. power clean - build to a heavy single; rest as needed b. standing press - build to a heavy single; rest as needed

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Congrats to @bradenrubey on being chosen to participate in the @NPFL finalist combine this summer after his performance over the weekend. #CFDC | #CFDCSports | #CrossFit | #NPFL | #LasVegas

Don't forget... #CrossFit Kids is back at #CFDC! Classes will be held Monday and Wednesday from 4:30 to 5pm starting next Monday, April 14th. Ages 6-12yrs old are welcome. Sign up now at DallasCrossFit.com under the CrossFit Kids tab! #CrossFitKids | #CFDCSports | #DallasKidsVsTheWorld | #NextGeneration

In addition to our normal classes on Saturday we are excited to announce that we are partnering with North Face and @lukeslocker this weekend for an event just for you! Come check out the new Mountain Athletic line from #NorthFace! Luke's will be at the gym all morning and joining us for a free workout at 11! North Face will have raffles and giveaways on site! #CFDC | #CrossFit | #Fitness | #Dallas

Taking it back... For those in our performance classes, you'll notice that over the next few weeks we will be really focused on the basics of general physical preparedness aka #CrossFit. The idea is to build (or rebuild) a solid foundation in which to evolve from. Don't be surprised if there are some testers in the near future...(cue sinister laugh from @sammynix87) #CFDC | #CFDCSports | #GPP | #Foundation

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Fitness Elements

  • Monday - Thursday: 6:30am, 9:30am, 4:00pm, 7:00pm (no 7:00pm on Fridays)
  • Friday: 6:30am, 9:30am, 4:00pm
  • Saturday: 10:00am (FREE)
  • Sunday: Closed

Fitness Performance

  • Mon. - Thurs.: 5:30am, 6:30am, 7:30am, 8:30am, Noon, 4:30pm, 5:30pm, 6:30pm, 7:30pm (no 7:30pm on Fridays)
  • Friday: 5:30am, 6:30am, 7:30am, 8:30am, Noon, 4:30pm, 5:30pm, 6:30pm
  • Saturday: 8:00am, 9:00am
  • Sunday: Closed
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CrossFit Dallas Central
5626 Fondren
Dallas, TX 75206

© 2013 CrossFit Dallas Central