Tuesday, December 30, 2008
“Chelsea”
One round, on the minute, every minute, for thirty minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
Post number of rounds to comments. Refer back to 7-16-08.
Schedule for the Remainder of the Week
Monday-Wednesday: 6AM and 6PM Only
Thursday: Closed for New Years
Friday: Resume Normal Schedule
Thursday, December 18, 2008
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Winter Schedule
Monday, Dec. 22: Normal Hours
Tuesday, Dec. 23: Normal Hours, White Elephant Party at 7pm*
Wednesday, Dec. 24: Closed
Thursday, Dec. 25: Closed
Friday, Dec. 26: Open Gym, 12-2pm
Saturday, Dec. 27: Closed
Sunday, Dec. 28: Closed
Monday, Dec. 29-Wednesday, Dec. 31: ONLY 6am and 6pm
Thursday, Jan. 1: Closed
Normal hours resume January 2.
*White Elephant Party: please bring a gift to exchange, not over $15. We’ll provide holiday drinks and deserts, you provide a gift! Come celebrate the holidays with your Crossfit family!
Monday, December 15, 2008
“Helen”
3 Rounds, for time:
400m Run
21 Kettlebell Swings (Men 53#, Women 35#)
12 Pull-Ups
Post time to comments. Refer back to 11-5-08.
Friday, December 5, 2008
“Fran”
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
We will be holding our free Saturday workout tomorrow, at 10am. The workout is scalable to all fitness levels, so feel free to bring friends and family. We will also be holding our Fundamentals Class, from 8am-10am. The cost is $45 to new members/non-members, and FREE to current members.
Eric Hicks, from Performance Self Defense, is teaching an “Intro to Krav Maga” Seminar on Saturday, December 13th, in the main room of the gym. The cost is $25 per person for the entire seminar (cheap!). For more information, e-mail us at info@dallascrossfit.com. Thanks!
Photo Courtesy of Crossfit Camp Pendleton
THE ONLY EASY DAY WAS YESTERDAY
Thursday, December 4, 2008
“Badger”
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
3 Rounds, for time:
95# Squat Clean, 30 Reps
30 Pull-Ups
800m Run
Post time to comments.
Let’s get some for Chief Carter guys and gals.
Eric Hicks, from Performance Self Defense, is teaching an “Intro to Krav Maga” Seminar on Saturday, December 13th, in the main room of the gym. The cost is $25 per person for the entire seminar (cheap!). For more information, e-mail us at info@dallascrossfit.com. Thanks!
Wednesday, December 3, 2008
“Nicole”
As many rounds in 20 minutes:
400m Run
Max Reps Pull-Ups
Post total rounds to comments, taking note of number of pull-ups each round.
Eric Hicks, from Performance Self Defense, is teaching an “Intro to Krav Maga” Seminar on Saturday, December 13th, in the main room of the gym. The cost is $25 per person for the entire seminar (cheap!). For more information, e-mail us at info@dallascrossfit.com. Thanks!
Tuesday, December 2, 2008
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Eric Hicks, from Performance Self Defense, is teaching an “Intro to Krav Maga” Seminar on Saturday, December 13th, in the main room of the gym. The cost is $25 per person for the entire seminar (cheap!). For more information, e-mail us at info@dallascrossfit.com. Thanks!
Monday, November 24, 2008
10 Rounds, for time:
12 Burpees
12 Pull-Ups
Post time to comments.
Thursday, November 13, 2008
“Cindy”
As many rounds in 20 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
-Or-
“Mary”
As many rounds in 20 minutes:
5 Handstand Push-Ups
10 1-Legged Squats
15 Pull-Ups
Post rounds to comments.
This Friday evening, we will all be meeting at the gym after the last night group class to enjoy fabulous gourmet pizza at Fireside Pies, and then to a viewing of the new James Bond film, The Quantum of Solace (aka, True Life: My Name is Bobby Sirkis). The dress is casual!
Monday, November 10, 2008
“Jackie”
For time:
1000m Row
45# Thruster, 50 Reps
30 Pull-Ups
Post time to comments.
How did your nutrition pan out this weekend? Who stuck it out the entire weekend? Who gave into temptation? Post thoughts to comments.
Here are four nutrition blogs you need to know:
Robb Wolf’s Blog
The Modern Forager
Mark’s Daily Apple
Crossfit Coronado’s Nutrition Blog
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