Prep Course Starts 9/8!

Posted September 5, 2014 by Ryan Savard in Blog

An all new CrossFit Prep Course starts this coming Monday evening, September 8th, at 7:30pm. The Prep Course is your gateway into the community of East Dallas CrossFit. Each course is small in size to give you personal attention.

This course consists of eight one hour sessions over 3 weeks. It’s designed to introduce you to the movements used in CrossFit and transition you safely into our regular classes. Classes are every Monday/Wednesday/Thursday evenings for the first two weeks and Monday/Wednesday for the third week. Times are 7:30-8:30pm. Cost is $150.

A new Prep Course starts every three to four weeks. Reserve your spot HERE.

A Private Prep Course option is also available. This is a 6 class option for those who can’t fit the regular course into their schedule or who would just like some extra attention. Cost is $200 and can be scheduled on your time. Contact us HERE if you would like to schedule the private option.

Posted September 5, 2014 by Ryan Savard in WOD

A) Build to a tough power clean and jerk in 10 min

For time @ “grinder pace”:

10, 8, 6, 4, 2 reps of

– Power clean + S2O (165/115, 135/95, 115/75, 95/65)

– HSPU

– Box jump on and over 30/24”

*power clean weight should be heavy but reppable for singles

Posted September 4, 2014 by Ryan Savard in WOD

A) Build to a heavy back squat triple in 10 min

– 5 Deadlifts TnG, tough – build per set

– 10 burpees

– row or AD 20 sec all out

– rest 4mins x 4-5 rounds

Posted September 3, 2014 by Ryan Savard in WOD

A) Split jerk tech work

B) EMOM x 6 min

– 2-3 split jerks from rack @ 70-75% (heavier than last week)

400 m run @ 90%

– R3M x 4-6 (keep times +/- 5 sec)

*bring separate pair of running shoes if you need them

Posted September 2, 2014 by Ryan Savard in WOD

A) EMOM x 5 min
– 2 snatch balance (easy to moderate load, perfect form)
B) Snatch cluster (stay power if limited mobility)
1.1 R20S/2-3M x 4 sets (compare to 8/27)
+
10 min @ 90%:
– 4 TGUP (heavy, alt hands/rep)
– 25 DU (75 singles)
– 3 wall walks
– 200m run

Labor Day Weekend Schedule

Posted August 29, 2014 by Ryan Savard in Blog

Labor Day Weekend Schedule:

Saturday
– 8am Olympic lifting
– 9am Masters CF
– 10am CrossFit
– 11am Free intro to CrossFit

Sunday
– 8am CF Endurance
– 12-2pm Open gym

Monday (Labor Day)
– 10am CrossFit (only class of the day)

Posted August 29, 2014 by Ryan Savard in WOD

A) EMOM x 6 min

– Power clean @ 65% of 1rm TnG x 4-5reps

B) EMOM x 6 min

– Split jerk from rack x 2-3 @ 70% of 1rm – perfect form

All out for time:

– 50 DUs

– 10 burpees

– 40 DUs

– 10 burpees

– 30 DUs

– 10 burpees

– 20 DUs

– 10 burpees

– 10 DUs

– 10 burpees

Posted August 28, 2014 by Ryan Savard in WOD

4 sets not for time:

– 45 second Wall sit

– 30 second Dip support hold

– 15 second Handstand hold

R1M

EMOM x 14 min

E: 12 heavy KB swings

O: 12/9 cal row

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