Speciality Classes

Posted October 21, 2013 by Ryan Savard in Blog

ECDF is proud to offer a variety of specialty classes outside of our regular class schedule. These are free to members so take advantage!

Olympic Lifting – The goal of this class is to teach others the technical proficiency of the olympic lifts, focusing on the snatch and clean & jerk. Feel like this is one of your weaknesses or think you need some extra help? Then this class is for you whether you are fresh from the CF Prep Course or a seasoned EDCF veteran. These classes are offered Saturday mornings at 8:00AM.

Endurance – LIke Olympic Lifting, our Endurance class is meant to supplement and enhance your experience in the regular classes at EDCF or be applied to training for an outside endurance event. Would you like to train for a 5K, 10K, 1/2 or full marathon? Have a triathlon in sight? Or would you just like to work on your cardiovascular endurance? Come join Coach Ben on Sundays at 11am (new time!) for a variety of stamina and endurance drills to help you reach your goals.

Posted October 21, 2013 by Ryan Savard in WOD

A) 5x 2 push jerk + 1 split jerk off rack – rest 2 min

TESTER

15-12-9 reps for time:

– Thruster (115/75, 95/65, 75/45)

– Burpee box jump (24/20)

Optional coach finisher

*stay on heals during dip and drive on jerks, ensure completely vertical bar path overhead

*build to a tough weight but keep foot position spot on during split jerks

*thrusters designed to be slightly heavier than Fran weight

Posted October 18, 2013 by Ryan Savard in WOD

A) Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 2 min

B) Tire flips; 10 for time x 3; rest 90 seconds

C) 200m farmers walk for time (1 heavy KB/hand) x3; rest 2 min

Open Gym Tomorrow At Noon

Posted October 17, 2013 by Ryan Savard in Blog

Friday (tomorrow) 10/18

Tomorrow’s noon class will go on as scheduled with a slight change. It will be ‘open gym’ style. There will be the daily workout on the board and a led warm-up but athletes will have a choice to either do the daily workout or work on something of their own. Chase will be present should you have any questions. Thank you and sorry for an inconvenience this may cause.

Posted October 17, 2013 by Ryan Savard in WOD

5 min @80-90%

– 30 double unders

– 15 CTG pushups

– 20 air squats

*rest 5 min

5 min @80-90%

– 8 hang power cleans 135/95, 115/75, 95/55

– 10 chin ups

– 100m row

*rest 5 min

5 min @80-90%

– 30 double unders

– 15 CTG push-ups

– 20 air squats

*rest 5 min

5 min @80-90%

– 1 hill run

– 6 burpees

– 5 deadlifts 185/115, 155/95, 135/75

*rest 5 min

Posted October 16, 2013 by Ryan Savard in WOD

A) Push Press cluster 1.1.1 x 4 rest 10 sec/2 min (heavy)

B1) Close grip bench press @20X1; 10, 8, 6, 4; rest 90sec build weight

B2) DB snatch 10-12 alternating TnG reps; rest 90sec

C) Bent over DB row 6-8/side; rest 30 sec between sides

Tabata abmat sit-ups (record lowest rep score)

Posted October 15, 2013 by Ryan Savard in WOD

A1) HBBS 4-6×3 @ 31×1; rest 90 sec (heavier than last week)

A2) Weighted/Negative (4 sec) pull-ups 4-6×3; rest 120 sec

B) Power snatch prep

EMOM x 10

– 3 TnG power snatches (build in weight dependant on form)

– 3 over the bar burpees

Barbells & Handlebars 2013 Coming Soon!

Posted October 14, 2013 by Ryan Savard in Blog

Barbells & Handlebars 2013

As the air gets a little crisper, our thoughts turn to Movember. Once again Barbells & Handlebars plans to take the fight to prostate and testicular cancer and we know you’ll have our backs.

First—a Clean Start

Join us for a shave off party to kickoff Movember with vigor. We’ll meet at the gym for shaving and drinks.

Where: East Dallas CrossFit Gym

7230 Gaston Ave Dallas, TX 75214  View Map

When: November 1, 2013 at 7:30 PM

Put Barbells & Handlebars on Your Calendar

This year BB&HB will be Saturday November 30, 2013.

A Few Changes This Year

Last year you helped us raise $1,000 that went directly to the Movember campaign. As we all know, it takes goals to drive us and make us better. We know we can all do better this year.

This year the entry fee is $50 and we’re asking every competitor to raise an additional $50 in donations. We know we can make 10x the donation this year.

We are also moving the competition to accommodate more people safely. This year BB&HB will be at Lakeside Baptist Church, which is just down the street from EDCF.

9150 Garland Rd Dallas, TX 75218 View Map

Stay tuned for official sign-up information. Feel free to contact us if you have any questions.

214-326-0776

[email protected]

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