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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
Progress, Never Ending
Feb 04 2010
Skill Day/Active Rest Day
A: Dead lift: 50% 1RM; 6 sets of 3 reps; 30 sec rest b/t sets
B: Box jumps: 3 sets of 20 unbroken reps; 30 sec rest b/t sets
C: Handstand push-ups: 3 sets of 5 perfect reps; 30 sec rest b/t sets
D: Muscle-ups: 5 sets of 3 unbroken reps; 30 sec rest b/t sets
Post loading and how you are feeling today (happy, groggy, headache, whatever) to comments.
Make sure to eat a balanced protein/carb/fat meal 45-60 minutes post workout.
Start training at CFDC
Interested in training with us? Join our On-Ramp course and get started! The next On-Ramp starts March 1st!
Click HERE for more information.
Click HERE to enroll.
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Pay memberships and merch HERE
More info HERE
All new CFDC Logbook.Come by
the office and pick one up. $20.
Write. Everything. Down. Win.
Buy it ONLINE HERE
SHIRTS!!
25 USD each.
2010 Full of Win CFDC:
PURCHASE ONLINE HERE
On to the Next One:
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BUY GUYS ON ONLINE HERE
53 Comments
Most ridiculous/genius verse of the 80s??...As sure as Kilimanjaro rises like Olympus above the Serengheti.......
Heh. http://www.youtube.com/watch?v=-qWYjmkZOK4
May the power of Prison Mike heal me of this disease....amen.
Sam go to the dr. I had a cold the turned into a major infection. Now on three antibiotics...now feeling much better!
Can't wait to get in and do some work tonight. Home WOD's and partial WOD's are not getting it. All things I need to work on, too.
Feel better, Sam. You too, Vic.
Glad you went to the doc, Vic! Can't believe you worked out those days you were feeling poopy--you still did so well!
z - please go to the dr. because of what you are.....if you get a major infection you would just be a gargantuan yeast infection
Bobby is back! Kind, gentle Robert was just a phase.
I've had a sinus thing for the past few days, still feeling kinda crappy, glad I made it this morning though.
Vic - whoa! Had no clue. Glad you are better.
I'm not like full on sick...I just have this grunge that won't seem to a pass.
I think I just need a bunch of pull-ups, MUs and push-ups to get me past this.
blame kind, gentle Robert on global warming.....
Dave - i need to borrow a 737 for a road trip next month. can you hook me up?
I would like to thank Sam for completely wasting my time and possibly causing me to fail Biology and Nutrition. Level 17
Z - Don't give in, codeine and prison mike is all you need to get through...maybe beer & cigarettes too, that's how we roll!
SamZ. - hope the new avatar does the trick! But I agree with Vic and Bobby--go to the doc!
Sam Z:
Go to the doc and get some antibiotics. If you have a common "cold" that won't go away or gets worse, chances are, there's a bacterial component ontop of a viral component.
Common colds are not "curable" because they are mostly viruses, but long standing illness can be a sign of a bacterial infection (like pharyngitis, middle ear infections, acute bronchitis, etc), in which you can take some antibiotics to get over them quicker. Z-pak is usually something a doc would prescribe if indeed you have a bacterial infection.
Fact is, during cold and flu season: everyone get some extra vit. D, drink a ton of water, and if you feel like the pits, get a humidifier and run it at home especially when you sleep at night.
that is all. thanks.
Fun times this morning. What's not to love about partner patty-cake tabata plank hold? Thanks, Dean!
And guys -- awesome new ride. When is AQAP obstacle course partner drive/ride WOD coming?
Hmm, tempted to come to this skill day since there's box jump action going on, plus HSPU, both of which I need to work on.
Dr. Dean - write me a script!!
Seriously all - thanks. Off to see Doc @ 3:30. Will be at the 7pm.
One of my all time favorite songs.
Fun time this morning, especially the reminder of how much work I still have to do before being MU-ready.
Mud update: we have 1 full team (me, Carrie, Mel, Travis and Iron-Prison Mike). For all you "maybes" (who are mostly female, cuz the boys are apparently afraid of a little dirt) - feel free to send me an email (carebear.cmr@gmail.com) and I'll hook you up with others. Prices go up at the stroke of midnight, so if you wanna save $10, time is of the essence.
http://mudrundfw.com/
Booby - Patty cake plank holds!
e - we still gotta work on our high 5 push ups
Hmm... Deadlifts, box jumps, HSPUs, and muscle ups? I may have to make it tonight.
OH MY GOD OH MY GOD
This montage is like MLK, JFK, Jesus, Christopher Columbus, Neil Armstrong, Neil Diamond, and Sting all together in the same fighting troupe.
http://www.youtube.com/watch?v=gXbghYw2vaw&feature=related
Faith!! Where have you been, lady? Have missed ya! Lovely new pic. :)
Carrie - come to skills day - I am there to def work on box jumps, deadlifts, HSPU, and mu's all the things I need help on.... Come join in we can attack together...
Something to train for next year...who's in?
Tough Guy Challenge 2010
http://www.boston.com/bigpicture/2010/02/tough_guy_challenge_2010.html
Mel - Erica convinced me to as well, so I'll be there! :) Feeling iffy about doing the arm-intensive stuff, though, but I suppose another night with the icebag will benefit me.
That song puts a smile on my face...Skillz Dayz with Doctor Deano-O are awesome...
I completed my first jumping muscle up.
Stewart and I did hand stand push-ups patty cakes tabata...
New nickname alert:
Rooster women= The Pink Ladies (Carin can designate who is who)-
http://www.youtube.com/watch?v=niQswFu2jWs
Alex - that Tough Guy Challenge reminds me of the Warrior Dash--looks just as crazy/fun.
Congrats, Wayne!
boy did I go downhill after roosters this morning. Headed to the doctor at 3.
alex - in
Look who's on the front page of www.SicFit.com today!!!
Awesome Mel!
Carrie--Yes, but better. Warrior Dash is like an appetizer.
http://www.toughguy.co.uk/
Love that picture of you, Mel, getting your DL PR. So awesome! I'd worried when I snapped the shot that it wouldn't turn out and would be too blurry. What an inspiring, heartfelt letter, too! Love how open and candid you are, Mel!!
Yeah, the Tough Guy looks more serious than the Warrior Dash, at least the contestants do! Love the pictures.
What Sam was really looking for:
http://www.youtube.com/watch?v=TbwKmbGGA1U
Mel and Carrie-What time are you guys going?
Mel-read your blog. Really amazed even further by you!
Congratulations Mel!! Well deserved recognition. I definitely will not be competing in the tough guy challenge, because I am not very tough when it comes to ice.
Michelle - I'm going at 5. See you then?
Carrie-I can't quite get there by 5, so I have to do the 6.
See you in passing then, Michelle. :)
My active rest day was awesome! A GREAT Bikram class today! Sweat it all out! Think I'll stop in tonight to see everyone! :-)
Carrie I started school and am taking 18 hours so it's been a little hectic and mornings seem to be easier to make. But I'll be there tonight at seven!
I ordered some dried mango from Amazon - awesome. Individually packaged and cheaper than Central Market bulk.
Dried Mangos
Wish Tow Trucks did pick up mini and take to dealership for time... (and by time I don't mean snail time either) LOL!!! SILLY FLAT TIRE! BOOO!!!
Sorry I missed you girls tonight was really looking forward to this skills day. See you all tomorrow.
Best laid plans...had been pumped for 6am. Love the roosters! Not going to happen. So..noon it is!
Julz-WOW! First muscle ups and happy to have been there to see it! Amazing athlete!!
Love the skill days. Sam-thanks for the box jump coaching. Your awesome!
See the nooners manana.
Cool day.
I am simply blessed and so gratefeul to be at CFDC.
Today I did my first un-assisted HSPUs. My last set of 5 were without abmats. Never thought I would ever do that.
I also got on the board tonight and so my name is up there with the SPs, Chase's, Sam Nix, Dean, Victoria, Mel, and Mere's of the world (to name a few.) To me this is just insane - just unimaginable. It's probably not for long, but who cares. I got 8 MUs in a row and my name gets to hang around theirs for a little while.
I was telling Brian who is going through the on-ramp tonight that one of the joys of being here is that everyday represents an opportunity to do something that you have never done before. It's okay if you don't set a PR everyday, but we get to lay the groundwork to one day in the future achieve that goal, reach that height and achieve the unimaginable.
I can't begin to tell you how happy and humbled I am. In 8 months here I have received amazing, amazing coaching and guidance in so many areas and aspects of development.
Sam, SP, Dean, Chase, Noah and Tyler - a big thank you.
In spite of reaching some new heights, the best part of today was getting to hang around - cheer people on, do a little something to maybe help others get better. I am grateful to the coaches and the folks that train here for teaching and showing me the importance of this gift.
Z
Sam Z = wordsmith! Awesome post
Sam- GREAT JOB!!!!!!
Great skills day. SP always a good teacher. 2 days of jumping triggered slight pull (hopefully just a cramp in lt. calf) during PR of 13 DU's, up from 5 or 6. CFDC is very good for me, baby steps!
PS- Always enjoy meeting new folks (very encouraging types, and lots of em), happened again today.
Z, well done.
To quote the great SP....CHURCH!!!
Sam, great job on your muscle Ups and JULZ!!!!! JULZ HAS GOT MOVES AND NOW SHE'S GOT A MUSCLE UP!!!!!
Great Job Sam Z... WOOOO HOOOOO!
Congratulations JULZ and SAM!!!!
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