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New Weekday Schedule
We have added a couple of new classes to the daily schedule to better serve our athletes. The weekend schedule remains intact.
Monday through Friday:
6:00 AM
7:00 AM
8:30 AM (New Class)
12:00 PM
4:00 PM (New Class)
5:00 PM
6:00 PM
7:00 PM* (No 7pm on Friday)
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Gym Information
Address
5631 Dyer Street
Dallas, TX 75206
Google Map
Classes
Mon-Fri: 6, 7, 8:30, 12, 4, 5, 6, 7*
*no 7pm on Friday
Sat: 10am (Free Workout), 11am (Members Only)
Sun: 3pm-5pm Open Gym (Members Only)
Kid's Classes
Mon & Wed: 6pm
Fri: 6pm
Questions?
Visit our About & FAQ or our Getting Started pages or email us.
info@dallascrossfit.com
Because Of The Time
Feb 09 2010
W/G/M Mash-Up
With a continuously running clock:
5 minutes: obtain a heavy single on snatch
5 minutes: AMRAP of chest-to-bar Cindy
5 minutes: max calories rowed
From the first second of snatching to the last second of rowing, the clock does not stop.
1 round of Cindy: 5 chest-to-bar pull-ups, 10 push-ups, 15 squats
Post snatch load, Cindy score, and total number of calories to comments.
Make sure to eat a balanced protein/carb/far meal 45-60 minutes post workout.
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76 Comments
Awesome pic, Mel!
Look at that bad ass! ;-) Rock it girl!
Snatch - 115#
C2B Cindy - 6 rounds, 5 Pull-ups, 5 Push-ups
Row - 79 kcal
TOTAL - 384
My inspiration! Love this pic, Mel, almost as much as your DL PR one. :)
Good morning guys,
I wanted you all to take a minute to check out a blog entry that concerns our Crossfit gym and a little interview with Sammy Nix. I write a weekly blog entry, and this week features Crossfit. Check it out at www.sawyerspeaks.com
sam II cool.
fun wod today, watched from afar at 6am.
Good read Sam II.
See my 6'ers tonight!!
Sam II - enjoyed your blog entry! Thank you for sharing!
Sam II - Awesome your blog is great.
Sorry I had to miss the roosters this am...Chuck had a 7am appointment to get his junk cut. It's a sad day in the Gargiulo household, little dude will never get to experience the joy of spreading his doggy seed.
CHUCK! Mike, you didn't save some doggy seed just in case?
Dean - the thought did cross my mind, but I wasn't totally comfortable with the harvesting process. I just wasn't ready to take mine and Chucks relationship down that road.
145# + 150 reps + 67 cal = 362 rx'd
Need to get my c2b pullups more consistent. Nice work 7am!
Mike - I'm so glad you're a responsible pet owner. I have a friend whose husband refuses to have his dog neutered because "that'll take away his manhood" (figuratively, not just literally).
Great blog, Sam II
WOD:
5min 2 1-arm snatches each arm / 30sec (2 pood)
5min C2B Cindy : 5 rounds
5min 1.5 pood SDHP : 95 reps
Fantastic blog Sam, it was a great read!
Snatch - 95#, 115# fail
C2B Cindy - 5 rounds, 5 Pull-ups, 7Push-ups
Row - 64 kcal
Just a fun WOD this morning. Thanks for the MU tips Vic and Mer (I will nail it soon).
Mike- funny post! Put frozen peas on Chuck's jewels, a milkshake, put him on the coach and find a good golf tourney or Animal Planet show for him to watch on TV. No heavy lifting for 7 days for Chuck.
Any Roosters out there let the coaches know if you want to save the 6am class!!!!
Short and sweet:
A. Rockin' Pick Mel.
B. Cool Blog Sam II... it's now in my reader.
C. This WOD looks fun.
I echo Wayne's comment, save the 6 AM Rooster class!
Total Score of 198. Snatch - 50#, which is a PR for me - definitely the hardest lift we do. Almost 4 rounds of Cindy - scaled the pull-ups to 2 kipping - still can't string 5 in a row together yet. The row portion kicked my tail - need to get better at this.
Although I'm willing to do the 5:30 am if necessary, just throwing it out there...why not get 2 coaches at 6 so the ratio is better instead of moving classes?? Just a thought. 218 for me, 83# snatch (frustrated at 93), 3 rounds of Cindy and a weak row score. Fun workout!
Wayne - Milkshake and Animal Planet it is...do I have to hold the bag of peas in place??
I definitely don't want to lose 6am either. That being said, If we switch to a 5:30 and 6:30 class, I'll be making the move to 5:30.
Save the 6am class!!
6:30am class will not work for people who have kids, breakfast meetings and or 8am workdays
5:30am class penalizes sleep and prior evening plans.
If a 5:30 class is a must, please consider keeping the 6:am class and stagger the classes
Snatch 125# PR
Met Con total 388-6 rds. + 5PU(Blue Band) +5 PU. Row Cals. 73. Fun work out, the C2 got nasty in the final 60 secs.
Simple solution- have a 5:30am and a 6:00am- just stagger what we do and with the two tier lift and metcon set up this should be ok. We can also have the occasional West Side Story Jets v Sharks rumble....
Iron Mike- find a female dog to hold the peas for Chuck...
205 total, with 45# snatch, red band pull-ups and knee push-ups, with almost 4 rounds on Cindy (just couldn't get those last couple squats done in time!). Will I ever get past 45# on snatch??
Had a nightmare last night that the coaches assigned us all to a certain class and that's the only one we were allowed to attend :)
125 + 131 + 82
TOTAL = 338 Rx'd
Sam II - Great blog, only thing that would have made it better would be a photo with Sam and his 70's porn mustache.
Glad to be back, 6 weeks away killed me.
WODs from Day 1 of First Sectional - Midwest - Held this weekend
WOD 1: "THE AIR FORCE WOD"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.
The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.
WOD 2:
Complete as many repetitions in five minutes as you can of:
Clean and overhead
Men will use a 155lb barbell, women 105lbs. You must start from the ground and have the bar in rack position before jerking it. You can press, push press, push jerk, or split jerk to get it up.
NOAH - WOW!!!
I agree!!! Have to admit my heart started beating faster as I read all that.
1st WOD is bad enough without the burpees.
think we might wanna give this a go?! ;-) I mean, after last weekend i'm pretty sure we can do anything!!!
The web host did some mid-day maintenance. I imagine that only an emergency situation, such as a failing hard drive on the host machine, would prompt such an invasive maintenance period.
I apologize for the inconvenience, but it was out of our hands!
Saturday's double WOD + Super Bowl Craziness + Serious Lack of Sleep = Body Failure! YIKES!
80# Snatch +180 reps of Cindy (6 rounds rx'd) + 68 Calorie Row = 228 and one very sore massage therapist! :-) Anyone think they can beat the soreness out of me!?
78# FULL snatch! (PR) + 112 reps of Cindy (green band CTB, knee push-ups) + 64 calorie row = 254
Holy crap Erin! I didn't know you had c2b pullups these days! Awesome work
Mark - They are ONE. AT. A. TIME.
Noah - I like those workouts. That first one would really start to suck once those burpees started kicking in. Not gonna lie, I'd like our crews chances in those WODs
The way our crew has been training, and by crew, I mean the entire box...I like our chances. CFDC is going to make its presence known this year. No D.O.U.B.T.
How not to:
http://www.break.com/index/weight-lifter-nearly-crushed-by-bar.html
What's a balanced protein/carb/far meal?
Fart* meal. Sorry for the typo.
approx. 40% to 50% protein/20 to 30% fat/20 to 30% carb. lean meat + unsaturated fats + plant carbs.
stay away from grains, refined sugars, dairy, processed foods, fast food, taco bell.
1-2-3 PORN 'STACHE!!!!!
Love it...and the glasses just complete the look.
That's the first time I've been intimidated by ANYTHING Air Force... but I'm down for trying it!
135+215+82=432
5# PR on the snatch
Front Squat: worked up to 208x3, then 213x2, then 208x2
Press: worked to 120x3, then 130(f), then 125x2... Ugh
Cold as sh*t Wednesday run- 6am, HPV, SBUX- 5 miles paces vary. Unless there is precipitation I will be at SBUX looking like that little kid (Randy) from A Christmas Story..... this will make the hot Java well worth it.
155# Snatch (PR, been stuck at 145# for ever)
165 Cindy reps
72 Cal
Wow, the burbees on the Air Force WOD must suck! I imagine the OHS near the end of the WOD is where this one is won.
For Twisted Root fans, this is huge: http://www.advocatemag.com/lakewood/blog/80230612.html
Attention mud lovers!!
The first wave of mud runners is full, meaning the race is filling up fast!! What that means for you: if you want to race WITH the totally awesome CFDC team that's already registered (Mel, Carrie, Iron Mike, Travis & moi) instead of AFTER (i.e. next wave), you need to act quickly! I've gotten one definite and several maybes - let me know soon if you want to race with us. Email: carebear.cmr@gmail.com (to keep the blog uncluttered and so I don't miss someone).
As if you needed motivation: http://mudrundfw.com/
Walking to Twisted Root for post WOD burgers and sweet potato chips... FTMFW!
Better late than never - Save the 6am!
G-Rant, how many extra WODs will we have to do to work off the burgers that we will be consuming with twisted root 2 blocks away. Dean, is there an algorithm for this??
So close to getting a new PR today... but alas I failed.
175# Snatch/ 7 rounds + 5 pullups + 10 pushups/ 103 Calories
Total = 503 Rx'd (Spencer gets me again by 12... damn you)
I think I see SAM doing this everyday in the office.
http://www.flixxy.com/laser-printer-problem.htm
110# snatch (pr by 5#)
5 rounds + 3 pull ups
83 calories on row
346 total
125# + 100 (banded pullups)+ 67 cal = 292
Mike- It's not the burgers that concern me as much as the beer they also happen to serve
Chase- Doin work!
132# Snatch
7 rounds PushUps on knees.
32 calories
364pts
75 snatch (disappointing)/135 (kipping pu's)/56 cal
266 total
Looking forward to tackling this again and doing much better.
BTW: 5:30am would rock cuz kids and carpool (post shower and suit from home) gotta be done by 8am. That kills the 6 o'clock class, plus drive, plus pack lunches, plus shower, plus dress kids, plus get er done by 8. I am liking the 5:30. Traffic isnt too bad at 6:30.
Tonight at mini mite hockey it was chase coach Mel for about an hour... OH MY LEGS!!! So to say the least I was already exhausted... Didn't really want to go to Global Gym.... But I went and so happy I did...
85# Snatch (PR by 5#)
5 Rounds of Cindy
68 Calorie
Long story short - This cool older black guy pushed me through the entire work out and then showed me some form techniques on Snatch... I did 85# 3 extra times butt fully to ground... LOVE IT!
Awesome work, Mel!!
85# snatch, 134 on Cindy, 58 cal = 277.. So glad to actually be doing real pull-ups now!
?????????? Don't get that one Chase...
185# Snatch 7rd's on the money for c2b 5 min cindy and 90 calories on the rower = 485
155 snatch, 7 rounds cindy, 78 calories = 444 total
Chase that is one of the funniest things EVER posted on this blog!!!!
Modifed a bit today - subbed snatch grip deadlift.
225# DL
5 rounds of Cindy + full pulls and pushes
First squats post op - yes!
74 cal row
464 total
Lastly, Jakob it was a real pleasure getting to chat with you tonight. Great to know you and glad you are at CFDC.
Folks, just in case you have not met Jakob, he's been here a month and is a great guy. I have a sneaky feeling that he will be crushing it at ACO 2010 with the best of them!
Chase, that clip is awesome!
"I have to repair it"
Chase- I agree with Mike! I have tears running down my face...and i don't even really like cats that much (Carrie~don't kill me!).
Twisted Root around the corner...I'll do double WOD's all day long to keep up with the fries! I LOVE FRIES! Looks like everyone did great work today!!! I get to hit up a PM class tomorrow and I'm excited! See you guys then!
105# on snatch -PR for me big time on this lift
7 rounds Rx'd on Cindy
80 calories rowed
115# on snatch
7 rounds + 5PU + 10 Push Ups
62 calories rowed
=402
70#snatch/120/64cal = 254. Boxjump tabata w 14"box as an optional "dessert"...not sure what to say about that.
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