Check out our newest EDCF coaches! Congrats to Sean and RJ for completing their CF-L1 as well as our Coaches Prep Course. They officially start in this week!

The Open is over! We are so proud of all those who competed. We had a record year this year as far as EDCF athletes so let’s continue with this momentum into next year!

Make sure you are a member of the EDCF members only Facebook group click >HERE< and ask to join if you haven’t already!

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Monday 3/28

A) E2MOM x 16 min

Power clean cluster 1.1.1 @ 80-85%

(rest exactly 10 sec between each rep)

 

B) 4 rounds for time:

– 8 Burpee box jump overs (24″/20″)

– 12 Toes to bar

– 16 Kettlebell swings (70/53, 53/35)

– 50 Double unders (120 singles)

Rest exactly 2 minutes between rounds.

 

*Subtract 6 minutes for rest.

 

Tuesday 3/29

A) E2MOM x 12 min (6 sets)

Front Squat

– Set 1 – 4 reps @ 75-80%

– Set 2 – 3 reps @ 80-85%

– Set 3 – 2 reps @ 85-90%

– Set 4 – 4 reps @ 80-85%

– Set 5 – 3 reps @ 85-90%

– Set 6 – 2 reps @ 90-95%

 

B) AMRAP in 12 min:

– 200 m run

– 10 Shoulder to overhead (115/75, 95/65, 75/45)

– 8 Front rack reverse lunges

 

Wednesday 3/30

A) EMOM x 15 min (5 sets)

1: 5-15 supinated pull-ups

2: 6-8 good mornings @ 20X1

3: 5-15 perfect push-ups

*If you are good at push-ups, wrap a band around your back for more resistance

 

B) EMOM x 16 min (8 sets)

E: 12/9 cal row

O: 2-3 NPU man makers 35-55/15-30

 

NPU man maker = row, push-up, row, power clean, push press

 

Thursday 3/31

A) E2MOM x 16 min

– Power snatch cluster 1.1.1

(Rest 10 sec between reps)

 

B) 3 rounds for times:

– 400 m run

– 20 wallballs

– 20 alternating DB snatch (50-75/20-45)

R3-4M

 

C) 3 rounds not for time:

– 6-8 DB rear foot elevated split squats @ 30X1 ®

– R60S

– 6-8 DB rear foot elevated split squats @ 30X1 (L)

– R60S

– 10-20 straight body crunches

 

Friday 4/1

A) E2MOM x 10 min (5 sets)

– 5 TnG push press

*Building to a heavy 5

 

B) EMOM x 12-15 min

– 3 power clean + push press (135/95, 115/75, 95/65)

– 5 burpees over the barbell

 

C) 3 rounds not for time:

– 10 DB tricep rollback extensions

– 40 sec BB behind the back wrist curls (55/35)

 

Saturday 4/2

8am Masters CF

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Over the last few months these two have undertaken our Coaches Prep Program in order to become official EDCF coaches after both completing their CrossFit L-1 certs. As with the rest of our coaching staff, these two represent an extension of myself. I am fully confident in their ability to learn, lead, and inspire at every class they are coaching and I am so excited for their coaching journey to begin. Starting this week, you will see them in the regular line up with Sean coaching Tuesday evenings and Thursday mornings and RJ coaching Friday evenings.

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Sean Vaughn

Growing up in the Dallas area with a general sports background I transitioned later in life to endurance sports, primarily long distance running, both road and trail. I’ve completed several marathons and a couple of Ultra-marathons over the years but always found it difficult to balance weight training and endurance sports.

I discovered Crossfit outside the box with a few friends before joining East Dallas Crossfit as a way to begin balancing my body after several years of over training in running. I came to EDCF primarily with a desire to add Olympic Lifting to my routine.  The program due to the undeniable results and the support and friendship within the community, immediately hooked me.

I’m currently a Crossfit Level 1 Trainer and working to complete my USAW Sports Performance Coaching Course.

My goal as a coach is to inspire people to make long-term lifestyle changes through functional fitness and diet and align those goals with their phase of life. I definitely enjoy watching others be successful.

I’m married to my wife Kathleen and have two sons, Beckett and Scout. I graduated college with a Business Degree and I work full time in the Technology Industry. I also enjoy spending time outdoors and coaching kids sports.

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Rachelyn “RJ” Teague

I’m an Okie born and raised but once my time at Oklahoma State University was up, I bolted for the city and I moved to NYC for a job.  Prior to college I participated in numerous high school sports,  I was always very competitive growing up but was never quite good enough at the sports I played to be an NCAA level athlete.  I found powerlifting in high school although we did not have a team, it was part of my strength and conditioning between seasons.  Toward the end of college I got back to powerlifting and started bodybuilding.  I ultimately injured myself bodybuilding and discovered I had become bored, burned out and fairly miserable obsessing over how I looked physically, instead of how my body performed.   During this hectic and rapidly changing time I had moved back to Oklahoma for 2 months and then to Dallas, where I have stayed.  In the interim I found CrossFit.

I loved powerlifting, desperately wanted to get into Olympic lifting and was ready to walk away from bodybuilding.  CrossFit gave me a community, a family, an environment of healthy competition and a way to work on my fitness and personal lifting goals while still making all the movements we practice scalable for all.

I’ve been on a long and convoluted journey to find a career in health and fitness.  I have always enjoyed teaching, coaching, helping others reach their goals or discover they are capable of doing something they never thought they would be able to achieve.  By day, I’m a Certified Recovery Specialist for Airrosti Rehab Centers in Uptown Dallas.  I love that I get to positively impact and change lives every day by helping our patients live pain free, better understand their body and how it moves and functions.  I am CrossFit Level 1 certified, FMT1 certified through RockTape and I’m looking to add to the list.

I have been in many gyms, CrossFit or otherwise, and I finally feel like I have a home at EDCF.  I’ve been a part of the CrossFit community since 2012 and I have never looked back.

Your body is an amazing machine.  Use it, challenge it and discover how awesome it is.