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New Weekday Schedule

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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

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

For Those Who Are About To Rock

Nov 25 2009

Deadlift

5-5-5-5-5

Rest 10 minutes

Tabat Squat/Muscle-Up Test

Tabata Squats immediately followed by

Maximum number of muscle-ups in 4 minutes*

Post load, lowest Tabata score, and max number of muscle ups to comments.

*Substitute 3 pull-ups and 3 dips for every one muscle up.

Make sure to eat a balanced protein/carb/fat meal (of the Paleo persuasion) 45-60 minutes post workout.

Tabata Squat/Muscle Up Test

"Do Something You Hate Everyday"

40 Comments

B - Nov 25 2009 - 03:52 AM

Miss you roosters! Can't wait to get back in the groove with the Roo Crew!

Carrie - Nov 25 2009 - 06:32 AM

Happy Birthday, Kason!!!!

Sam Z. - Nov 25 2009 - 07:58 AM

Kason - Happpies.....mazel mazel.

Carrie - Nov 25 2009 - 11:59 AM

Awesome rooster class! Great job on those DLs, Monica!!! 175# (PR) 1st tabata set: 17 squats every round 36/36 (6 mu's both rounds) subbing pullups (kipping) and parallette dips 2nd set: 19 squats first round, 18 squats remaining rounds 1:27 on birthday burpees--slow after all that work beforehand!!! Hope everyone has a wonderful Thanksgiving! Can't wait for Sunday's WOD! :D

Carin - Nov 25 2009 - 09:40 AM

Nice to have Noah, Carrie & Kason join the Roosters! Happy birthday Kason! 165# x5, but according to Neal, I went "stripper style" towards the end... 14/16 on tabata squats (previous PR 12); 6 sets of pull-ups (blue) and ring dips (green) both times. Dunno 'bout the rest of you, but I'm looking forward to a rest day tomorrow!

Carrie - Nov 25 2009 - 09:48 AM

Haha, Carin, I knew you were a dirty girl (muddy buddy) but wow, not that way, too! ;) Congrats on your PR!

Neal - Nov 25 2009 - 09:57 AM

Great work Roosters! Always good to see some new faces in the early morning.

Carin - Awesome work on the tabata squats!

Mike - Nov 25 2009 - 10:13 AM

No sleep last night = No 6am this morning. I'll be doing the Turkey Trot (5K) at 9am, hope to see some of you out there. Happy Birthday Kason! Happy Thanksgiving everyone!!

Curt - Nov 25 2009 - 10:24 AM

Joined the roosters this morning because i'm going to the Stars game tonight. 225# on third set, didn't get to 4th and 5th sets. need to get more efficient and intense so i can complete the wod. good to work out with you kason. happy birthday burpees.

Randy T - Nov 25 2009 - 10:30 AM

235#, 16 squats and 16 PU and dips I liked Kason before he announced it was his birthday...glad he is only 25 Neal great job this morning

Howard - Nov 25 2009 - 10:36 AM

My inaugural rooster WOD. I am awake now. 185#, 12 squats 16 PU/ring dips...thanks for the burpees Kason -- HAPPY BIRTHDAY!

Alex - Nov 25 2009 - 11:24 AM

Happy Bday Kason. 315# / Rd1: 17 squats Rd2: 12? / 24 dips & 18 PUs. log jam. Thanks Neal. Nice work. Happy Turkey to all.

Noah - Nov 25 2009 - 11:53 AM

Happy Birthday Kason. Great to join the Roosters this morning, missed some the regulars that I was looking forward to doing work with. Brett, you will never seen me complimenting a Seminole but man are you strong. Great work by Alex on the Muscle Ups and the other Alex on his deadlifts. Carrie with a DL PR at 6am!!! are you kidding me, that is sick! Nice work! Saw a lot of faces I remember meeting on their first Saturday workouts and loving that they signed up and are doing work. You guys are an inspiration and I love watching you guys improve and become a part of the CFDC family. 315x5 and 17 on rd. 1 of tabata squats and 15 on rd. 2 with weight vest Happy Thanksgiving everyone!

Carrie - Nov 25 2009 - 12:00 PM

Thanks, Noah! Freaking awesome on Tabata squatting with a weighted vest. Yikes!

Kason - Nov 25 2009 - 12:42 PM

Thanks for the well-wishes, all. Very hard work this morning. My family is going to think I was in a car accident with the way I'm going to hobble in tomorrow. I may let them hold on to that rather than the horrible, horrible truth that I am Crossfitting. 225x5 (third set,) was working up to 265 but didn't have time to reach failure or get all 5. Tabata squats (ass to ankles) 15 first round, 12 second round. 5 MU subs @ 3:1 pullups/ring dips on neck high rings, unassisted. AND... Birthday burpees - 25 @ 1:02. Effort of my life only to be bested by Erik turning in a ridiculous 1:00. Community: IOU 25 burpees, redeemable next week. Cheers all, Happy Thanksgiving and enjoy your time wherever you're going to be.

Mel - Nov 25 2009 - 01:29 PM

Happy Birthday Kason
Nice Job Carrie - Great Job on those Deadlifts!!!!

Morning WOD for me:

3 Rounds
15 Deadlifts
12 Hang Squat Cleans
9 Front Squats
6 Push Jerks

Made it through 8 Hang Squat cleans on first round with 95#, but wrist wasn't having it. Went to 85# for the remainder 18: something???

Awful especially after waking up at 4:45am PST for a silly forecast call.

Have a wonderful Thanksgiving everyone :)

Sammy - Nov 25 2009 - 02:04 PM

Happy B-Day Kason. Hope everyone is doing well. Happy Thanksgiving to all.

Dee - Nov 25 2009 - 03:01 PM

Happy 25 Kason! I owe you some burpees :-) 255x5 (10# PR) 14 rounds subbing 3 pullups and 3 parallette dips per round. No squats. Happy Thanksgiving all. I'm thankful to be a part of such a wonderful family!

Scott - Nov 25 2009 - 03:08 PM

DL - 255# x 5 TS/MU - 17/4(MU) 15/7(PU/RD) Happy Thanksgiving to all!

Guy - Nov 25 2009 - 03:08 PM

300#x5 (PR, previous 3-rep max)

9 rounds, 13 squats

Nice meeting more of the CFDC members. Three months in, but almost exclusively at the 7am class.

Dee - I guess those new kicks helped?

Dee - Nov 25 2009 - 03:17 PM

They must have helped us both Guy! Impressive!

Mel - Nov 25 2009 - 04:21 PM

HOLLY HECK DEE - you are still my Wonder Woman - NICE JOB!!!!!!!!! You get new kicks????

Dee - Nov 25 2009 - 04:52 PM

Your workout looked tougher than mine Mel!! I got some weight lifting shoes. There is a huge difference in the stability compared to tennis shoes.

G-RANT - Nov 25 2009 - 05:26 PM

Dee- SOLID Nice meetin you guys Spencer, Brad, and Wes! 305 was my last load without any rounding and full reset, tried 315 but lost form by rep 3. Metcon Rx'd: 18/19 (20/20/20/19/19/18/18/19) 16/12 (19/19/16/19/19/19/18/19) didn't pronate at the bottom of my mu's

Carrie - Nov 25 2009 - 05:35 PM

Thanks, Mel! Your WOD looked very painful. Great job! Way to go, Dee!!! Nooners were really rocking it today! Super work all around. Super ROM on those pull-ups, Erica and Michelle!

Michelle Mc. - Nov 25 2009 - 07:00 PM

Both rounds on squats lowest was 17. First time using kipping pull ups in WOD full on. First set: had 9 sets of 3 PU/3 para. dips) Second set: had 8 sets same as above Dee-very impressive today Carrie-thanks for the push-see you Sunday!!! Happy Thanksgiving to everyone!

Ant - Nov 25 2009 - 07:06 PM

DFD: In full PPE (bunker gear), 30yd bear crawl--down and back Pull hoseline up four stories (hand over hand) Climb tower with uncharged hoseline (2x) Sledge hammer swings on kaiser sled (down and back) Tractor tire pull 20yd down and back Hose pull - 20 yd down and back Then Go inside burn building! Work.

toomay - Nov 25 2009 - 07:32 PM

255# 12 taibita 21/16 on scaled pu dips

Mark - Nov 25 2009 - 07:47 PM

335x5, 345x3(f)

14/16 + 15/12 on tabata squats + kneeling MUs

Triceps were so shot from yesterday I could barely press out of the dip!

Chris - Nov 25 2009 - 08:29 PM

285x5 12/13 on tabata squats 18 pull ups and ring dips first round, 12 second round

Chris L - Nov 25 2009 - 08:30 PM

315# x5 14/11mu--13/6 mu

Sirkis - Nov 25 2009 - 09:18 PM

Ant - that is wod 3 for aco

Sam Z. - Nov 25 2009 - 09:29 PM

Ant - let me guess....you had the best time of anyone! Happy Thanksgiving all!

Travis - Nov 25 2009 - 09:45 PM

325 x 5 18/15 15/14 G-rant - Mad props to anyone who does more reps knowing they wont count. Pushing through 19-rep rounds after hittin a 16 early is true fight.

Dave - Nov 25 2009 - 10:21 PM

I made up the 7pm class tonight. Thanks Neal for the one on one session. 315# x 5 Forgot what my metcon was. Can't wait to see what workout I'm going to do at the park in AUstin tomorrow.

dean. - Nov 25 2009 - 10:49 PM

did some pre-gobble eating wod. As many bowls of venison chili as possible in 20 min. 4 bowls.

Monica - Nov 25 2009 - 11:24 PM

Thanks Carrie, still think I could do more! Wrecked from yesterday and pullup/dip combo around 5 sets each round, thankful to take a day off tomorrow!

Chris - Nov 25 2009 - 11:40 PM

Red and I are spending Thanksgiving at Big Bend National Park. WOD on Friday is a 13 mile hike with 2,000+ foot climb in the Chisos Mountains. Our big dinner will be at Reata in Alpine on Saturday. Forgot to say earlier thanks to Tyler and Neal for their terrific coaching tonight. Great job, guys!

Sammy - Nov 26 2009 - 12:19 AM

No deadlift.

19/32 x 3pu/3dips
18/29 x 3pu/3dips

Wes - Nov 26 2009 - 12:27 PM

Deadlift - 265#. Round 1: - 14 squat / 11 MU Round 2: - 14 squat / 11 MU G-rant, great meeting you -- awesome job yesterday. Jack, great to see you again. I hope you feel 100% again soon. Happy Thanksgiving all.

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