In honor of our 7th birthday we are putting on an in-house partner mini competition we are calling the East Dallas Throwdown. The competition will take place on Saturday, September 29th, from 8-11:00ish. There will be three WODs. Two will be released beforehand (the first one is HERE) while one will be kept a secret for the day of the competition.

Partners will need to be teams of two of either male/male or female/female. The competition is free and we will have 7th anniversary shirts for sale too! Have a partner already locked down? Please register by completing both of the following steps below:

1. Sign up for the competition through Zen Planner by going HERE.
2. Input both you and your partner’s names, your team name, and your preferred division HERE.

A note about divisions. RX won’t be anything crazy but you must be able to complete kipping pull-ups, 95/65lb thrusters, 185/125 deadlifts, 24/20″ box jumps. If you can’t then please hop in with the scaled division. We will also have a masters division!

Oh and we are heading to Bryan Street Tavern afterwards for food, drinks, and volleyball from 12-2pm. Can’t make the competition? Join us afterwards!

Monday 9/17

A) Every 2 minutes x 7 sets:
– 3 back squats @ 32X1 tempo

*Start at last week’s heaviest set of 5.

B) For time:

– 400m run

– 15 pull-ups

– 20 thrusters (95/65)

– 400m run

– 20 thrusters

– 15 pull-ups

– 400m run

RX+ use 115/75

Scaled use 75/55

Tuesday 9/18

Tester

A) 8 min to find today’s 1RM power clean

R3M

8 min AMRAP:

– power clean @ 90% of today’s 1RM

B) 500m row all out

R90S

500m row all out

*Score is total time of both rows added together.

C) 3 sets of:

– 10 double DB curl and press

– 10 lateral DB raises

Wednesday 9/19

A) “Fight Gone Bad”

3 rounds for total reps:

60 seconds of wallball (20/14)

60 seconds of sumo deadlift high pull (75/55)

60 seconds of box jump (20”)

60 seconds of push press (75/55)

60 seconds of row for calories

Rest 60 seconds

B) 3 sets for quality:

– 16 elevated psoas marches

– 12 hollow rocks

– 8 bent over IYTs (light weight w/ pause)

Thursday 9/20

A) E2M x 8 sets:

– power snatch + overhead squat + hang squat snatch

*Start with a weight that moves easily and build to something tough but snappy.

*Receive in the power position if overhead squat is lacking mobility.

B) E2.5MOM x 4-6 sets @ 90%:

– 200m run

– 8 TnG power snatches (75/55)

– 20 double unders

*Goal is to complete each set in same 5 sec window.

Friday 9/21

A) Every 4.5 minutes x 5 sets:

– 6 strict overhead press @ 2011

– 6 BB RDLs @ 2011

– 6 strict toes to bar 2/ pause at bottom

B) 3 sets for quality:

– 10 atlas stone squats (stone at chest)

– 1 lap / arm farmer’s carry

– 20 alternating DB death march

– max reps supinated strict pull-ups*

*Scale pull-ups with band so that you can complete at least 8-10 when fresh.

Saturday 9/22

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

Sunday 9/23

8am Endurance

10-12pm Open Gym

Monday 9/10

A) Every 3 minutes x 5 sets:
– 5 back squats @ 32X1 tempo

*Start at 60% and build to a heavy set without breaking tempo.

B) 5 rounds for time:

– 200m run

– 16 wallballs (20/14)

– 8 pull-ups

*20 min cut-off.

Sweat

2 sets…

3 min AMRAP

– 150m row

– 10 DB push press

– 10 lunges

R90S

3 min AMRAP

– hill run

– 10 sit-ups

– 10 ring rows

R90S

Tuesday 9/11

A) E2.5M x 5 sets:
– TnG power clean cluster 1.1.1

R10S between cluster. All sets at or above heaviest weight you achieved last week with 2s.

B) 10 minute AMRAP:

– 3 power clean and jerk (135/95, 115/75, 95/65, 75/55)

– 3 burpee box jump overs

– 6 power clean and jerk

– 6 burpees box jump overs

– 9, 12, 15 (reps keep ascending by 3)

C) 3 sets for quality:

– 16 elevated psoas marches

– 12 hollow rocks

– 8 bent over IYTs (light weight w/ pause)

Masters

A) E2.5M x 5 sets:

– 6 deadlifts

– 8 seated DB overhead press

– 8/side bent over KB row

*Deadlifts should be tougher than last week.

B) 10 minute AMRAP:

– 2 DB hang power clean and press

– 2 box step ups

– 4 DB hang power clean and press

– 4 box step ups

6, 8, 10 (reps keep ascending by 2)

Wednesday 9/12

A) 2 sets total @ 90% pace…

2 minutes:

– 250/200m row

– Max alternating DB snatch in remaining time

R1M

2 minutes:

– 200m run

– Max double unders in remaining time

R1M

2 minutes:

– 250/200m row

– Max toes to bar in remaining time

R1M

2 minutes:

– 200m run

– Max box jump overs in remaining time (24/20”)

R1M

2 minutes:

– 500/400m row

– Max sandbag front squats in remaining time

R6M, then repeat for same reps

B) 2-3 sets for time:

– 16 alternating DB death march

– 16 reverse snow angels

Sweat

1 min row for calories

1 min box step ups (add weight if needed)

1 min medball sit-up + Russian twist (R+L)

1 min 5 elevated push-ups + 5 ring rows

1 min rest

X 3 sets total

Thursday 9/13

A) E2M x 8 sets:

– 3 position snatch (high hang, hang, 2’ below knee)

*Start with a weight that moves easily and build to something tough but snappy.

*Receive in the power position if overhead squat is lacking mobility.

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 8 hang power snatches

3: 10 front rack reverse lunges*

RX: 95/65

Scaled: 75/55, 65/45, 55/35

*Use KB/DB in goblet hold if reverse lunges are beyond capacity.

Friday 9/14

A) Every 3 minutes x 4 sets:

– 8 strict overhead press @ 2011

– 8 BB RDLs @ 2011

– 10-16 V-ups

B) 3 sets for quality:

– 1 lap farmers carry (heavy, regular speed)

– 1 length hand over hand horizontal sled pull

– 20 handed psoas marches + 10 banded glute bridges w/ pause

– 8/side half kneeling diagonal woodchoppers

Saturday 9/15

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

Sunday 9/16

8am Endurance

10-12pm Open Gym

We are rolling out a new 30 minute “fast class” this coming Monday that is open to all current members and non-members alike. It will be free for non-members throughout the rest of September and included in all current memberships.

What is SWEAT?

Sweat is a 30 minute fast class incorporating more cardio-centric interval training designed to burn calories without the barbell or heavy weights. Sweat is perfect for those of all fitness levels!

If you have a friend who might be interested in Sweat, have them sign up for a free membership HERE.

Monday 9/3 (Labor Day) – 9am class only

“The Dallas Five”

5 minutes of:

• Burpees

R1M

Then, 5 minutes of:

• 7 deadlifts, 155/105 lb.
• 7 box jumps, 24/20-in. Box

R1M

Then, 5 minutes of:

• Turkish get-ups, 40/30-lb. Dumbbell

R1M

Then, 5 minutes of:

• 7 snatches, 75/55 lb.
• 7 push-ups

R1M

Then, 5 minutes of:

• Rowing (calories)

Tuesday 9/4

A) E2.5M x 4 sets:
– TnG power clean cluster 2.2.2

R10S between cluster. All sets at or above heaviest weight you achieved last week with 3s.

B) Every 3 minutes x 4-6 sets:

– 200m run

– 5 TnG power clean and jerk (155/105, 135/95, 115/75, 95/65, 75/55)

– 7 toes to bar

*Pick a weight that is tough but you can keep unbroken with.

Masters

A) Every 2.5 minutes x 4 sets

– 8 deadlifts

– 8/side single arm DB overhead press

– 4/side single arm ring rows w/ reach

B) Every 3 minutes x 4-6 sets:

– 200m run or 200/150m row

– 5/side DB hang clean and jerk

– 7 sit-ups or hanging knee raises

*Pick a weight that is tough but you can keep unbroken with.

Wednesday 9/5

3 minutes:

– 500/400m row

– Max RKB swings in remaining time (70/44)

R1M

3 minutes:

– 400m run

– Max double unders in remaining time

R1M

3 minutes:

– 500/400m row

– Max burpee pull-ups in remaining time (sub 3 burpee + 3 pull-ups, RX+ burpee MUs)

R1M

3 minutes:

– 400m run

– Max box jump overs in remaining time (24/20”)

R1M

3 minutes:

– 500/400m row

– Max DB snatch in remaining time (55/35ish)

R1M

3 minutes:

– 400m run

– Max wallballs in remaining time (20/14)

*Pace this so it is a constant stream of work. Manage your heart rate during rest periods. Keep run and row times the same.

Thursday 9/6

A) Every 3 minutes x 3 sets:

– 10 strict overhead press @ 2011

– 10 BB RDLs @ 2011

– 20 medball Russian twists from hollow position

B) EMOM x 3 sets

1: 12/9 cal row

2: 15 wall balls

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 12 KB swings (70/44)

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 9 burpees

RX+ row 15/12 cal w/ 20 wallballs, 15 KB swings, 10 burpees over rower.

Scaled cal row to 10/7 and/or lower reps to 12/9/6 if needed to keep pace.

Friday 9/7

A) Every 5 minutes x 3 sets:

– 16 front rack reverse lunges

– 6-12 strict handstand push-ups

– 6-12 strict supinated pull-ups

*Lunges should be at or heavier than last week’s heaviest set.

B) 3 sets for quality of:

– 1 length x seated hand over hand vertical sled pull

– 10 double KB iso front squats @ 3030 tempo

– 1 lap/arm suitcase carry

– 10 medball hamstring curls @ 3030 tempo

Saturday 9/8

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

Sunday 9/9

8am Endurance

10-12pm Open Gym

Monday 9/3 (Labor Day) – Please join us as we remember one of our fallen soldiers and take on a Hero WOD at 9am. This will be the only class of the day.

Barbell – Our EDCF Barbell class is coming to a close after this week after 8 weeks of dedicated hard work to progressing the snatch and clean and jerk. Our Barbell athletes will showcase their progress in a mock meet in the near future. Details TBA.

Handstand Course – We are now in week 2 of 8 with our handstand drills under Coach Cash. Please be sure to do your homework and mark your progress on the back whiteboard every week! See you all this Saturday at 10am.

Monday 8/27

A) E3M x 3 sets:
– TnG power clean cluster 3.3.3

R10S between cluster. Build each set.

B) Every 4 minutes x 3-5 sets @ 90%:

– 400m run

– 5 deadlifts

– 5 hang power cleans

– 5 shoulder to overhead

*Goal is to cycle barbell movements UB and efficiently while keeping run pace high.

RX+: 155/105

RX: 135/95

Scaled: 115/75, 95/65, 75/55

Tuesday 8/28

Front squat testing

A) EMOM x 5 seats

– 2-3 front squats @ 65-75%

+

E2MOM x 5 sets

– 1 front squat @ 80-100+%

*If you need it, take a set off before making an attempt.

*If you’re not feeling it then just try for 95% and call it a day.

B) 5 rounds for time:

– 32 double unders

– 16 wallballs  (20/14 to 10/9’)

– 8 pull-ups

C) 2-3 sets for quality:

– 20 alternating banded psoas marches from hollow

– 15 banded hip extensions w/ pause

– 10 banded pull aparts

Wednesday 8/29

AMRAP 4

– 500/400m row

• 8 RKB swings
• 8 lunges

R2M

AMRAP 4

– 400m run

• 8 push ups
• 30 single unders

R2M

AMRAP 4

– 500/400m row

• 8 wallballs
• 8 burpees

R2M

AMRAP 4

– 400m run

• 8 pull-ups
• 8 box jumps

R2M

AMRAP 4

– 500/400m row

• 8 DB clean and jerk (4/side @ 55/35ish)
• 8 sit-ups

Thursday 8/30

A) Every 3 minutes x 4 sets:

– 10 seated DB/KB overhead presses @ 2110 tempo

– 8 strict supinated pull-ups

– 6/side wide stance banded twist @ 2110 tempo

B) 2,000m row tester

*Goal is to keep the pace you did for last week’s 1000m repeats.

C) 3 sets for quality:

– 10/side DB thinker curls

– 10/side DB tricep kickbacks

Friday 8/31

A) E2M x 8 sets:

– 1 deadlifts @ 90-95%

*Deadlifts should be around 90-95 ish%. Focus on your set up and tension for each rep.

B) 3 sets for quality:

– 20 alt. front rack reverse lunges (all at heaviest weight from last week)

– 6/side TGUP sit-ups

– 10/side DB bent over rows

– 30-60 sec ring or floor FLR

Saturday 9/1

8am Masters / Barbell

9am CrossFit / Bring A Friend Day

10am Intro To CrossFit / Open Gym

Sunday 9/2

8am Endurance

10-12 Open Gym

F Barbell class is coming to a close this week after 8 weeks of work. These athletes will be showcasing their progress with a mock meet. Details TBA!

Handstand Course – We are now in our second week of our Handstand Course with Coach Cash. Make sure to do your homework and note your progress on the back whiteboard!

Week 1 of the handstand course is in the books after a strong showing on Saturday. Remember to do your homework! Goal is to walk 4 feet at least 3 times this week! Already there? Try 5 rounds of 4 feet for time. Remember to record your name on the board when you completed a level!

Monday 8/21

Last day on Clean & Jerk mini-cycle!

1. A) E2MOM x 5 sets:

– 2 x (clean & jerk) @ 65-75%

*Complete two full reps each set. Not TnG.

+

E2MOM x 5 sets:

– 1 x clean & jerk @ 80-95+%

*Goal is to build heavier than last week. If it feels good, test a new weight.

1. B) E3MOM x 4-6 sets @ 90% pace

– 200m run

– 5 power clean & push jerk

– 7 burpees over the barbell

RX+ 155/105

RX 135/95

Scaled 115/75, 95/65, 75/55

*Push the pace but keep round times the same.

Tuesday 8/22

A) E2M x 8 sets:

– 1 front squats

*Heavier than last week’s 2s. These should be around 92-95%.

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 10-20 wallballs 20/14 to (10/9’)

3: 6-8 pull-ups

*RX+ row 15/12 cal, 20 wallballs, 2-4 bar or ring muscle-ups

Wednesday 8/23

A) 6 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 8 Russian KB swings (70/44)

– 8 front loaded sandbag squats

R3M

6 min AMRAP @ 80-90%

– 200m run

– 8 DB push press (35/25ish)

– 20 double unders

R3M

6 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 8 toes to bar

– 8 box jumps w/ step down

R3M

6 min AMRAP @ 80-90%

– 200m run

– 8 double KB deadlifts (70/44)

– 8 ring rows

*Pace all 4 AMRAPs the same.

Thursday 8/24

A) E3MOM x 4 sets:

– 10 close grip bench press

– 8-10 pull-ups

*CGBP should all be at last week’s heaviest set.

*Goal on PUs is to go UB for a tough set of 8-10 add weight, do your body weight, or add a band.

B) 3 sets:

– 1000m row @ 90%

– R4M

*Goal is to finish at same exact time each set and keep within 5 sec of your 750m pace from last week.

C) 3 sets:

– 10 slide hamstring curls w/ pause

– 15 bent over reverse flys

*Heavier than last week.

Friday 8/25

A) E2.5M x 8 sets:

– 2 deadlifts

– alternate each set for 4 sets each

• 8 tall kneeling DB press
• 8 push-ups @ 3030 tempo

*Deadlifts should be around 85-90ish%. Focus on controlled TnG without bouncing the barbell.

B) 3 sets for quality:

– 20 front rack reverse lunges

– 6-8 strict toes to bar w/ pause at bottom

– 20 alternating elevated psoas marches

– 10 chest supported rows w/ pause at top

Saturday 8/26

8am Masters / Barbell

9am CrossFit

10am Intro to CrossFit / Handstand Course

Sunday 8/27

8am Endurance

10-12 Open Gym

Time to brag a little bit! This past weekend Coach RJ won first in her weight class at the 2018 USA Powerlifting South Regional. With this win RJ qualified for USAPL Nationals in Spokane, WA on October 10th. This comes on the heels of an intense 16 week strength cycle. A huge thank you to those of you who were able to attend on Saturday. Let’s continue to show her support as she represents EDCF on the national stage!

This Saturday we will be kicking off an 8 Week Handstand Course at 10am! The goal is to get those, regardless of skill level, more comfortable and competent with the handstand, handstand push-ups, and handstand walks. There will be homework and weekly progress tracking. Sound awesome? We think so! Find more details and a link to sign up HERE.

Monday 8/13

A) E2MOM x 5 sets:

– 2 x (clean & jerk) @ 65-75%

*Complete two full reps each set. Not TnG.

+

E2MOM x 5 sets:

– 1 x clean & jerk @ 80-95+%

B) Every 2.5 min x 4-6 sets:

– 12/9 cal row

– 6 deadlifts (135/95, 115/75, 95/65, 75/55)

– 5 hang power cleans

– 4 shoulder to overhead

RX+ perform 15/12 cal and use 155/105.

Tuesday 8/14

A) E2M x 8 sets:

– 2 front squats

*Heavier than last week’s 3s. These should be around 88-92%

B) 3 rounds for time:

– 400m run

– 10 double KB/DB front squats (55/35, 44/25, 35/18, 25/13, 18/9)

– 15 toes to bar

Wednesday 8/15

A) 8 min AMRAP @ 80-90%

– 200/150m row or 500/400m AB

– 10 Russian KB swings (53/35)

– 14 walking lunges

R4M

8 min AMRAP @ 80-90%

– 200m run

– 10 alternating DB snatch (55/35)

– 5 burpees

R4M

8 min AMRAP @ 80-90%

– 10 wallballs (20/14)

– 10 sit-ups

– 30 double unders

*Goal is to pace and have a steady state effort for all 3 sets.

B) 3 sets for quality:

– 12 medball hamstring curls

– 12 reverse snow angels (slow and controlled)

Thursday 8/16

A) E3MOM x 3 sets:

– 10 close grip bench press

– 10 bent over BB rows w/ pause

B) 4 sets:

– 750m row @ 90%

– R3M

*Goal is to finish at same exact time each set and keep within 5 sec of your 500m pace from last week.

C) 3 sets:

– 8 weighted or band assisted pull-ups

– 8/side rear foot elevated split squats

Friday 8/17

A) E2.5M x 6 sets:

– 3 deadlifts

– 10 DB incline press

*Deadlifts should be around 78-85ish%. Focus on controlled TnG without bouncing the barbell.

B) 3 sets for quality:

– contralateral carry down and back (slow and steady)

– 30 sec L-sit hold

– sled drag down and back (heavy but steady)

– 8-10 partner assisted glute ham raises

Saturday 8/19

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 8/20

8am Endurance

10-12 Open gym

Greetings, East Dallas.

Yes, if you’ve NEVER done a handstand before, your Level 0 will get more attention and time. You will get your first handstands, and maybe even survive the experience.

Come out and support Coach RJ as she competes in the 2018 USA Powerlifting Southern Regional Championships this Saturday in Fort Worth! She will be lifting from 9-12 Saturday morning at the Radisson Fort Worth North at Fossil Ridge located at 2540 Meacham Blvd. Fort Worth, TX 76106. More details on the meet can be found HERE.

Monday 8/6

A) E90S x 8 sets

– power clean + split jerk

Sets 1-3: 3 @ 65-75% w/ pause

Sets 4-5: 2 @ 80-90%

Sets 6-8: 1 @ 90+%

B) 4 rounds for time:

– 400m run

– 8 power clean + push jerk (135/95, 115/75, 95/65, 75/55)

*Weight should be kept light enough so that at least your first set is UB.

Tuesday 8/7

A) E2.5M x 6 sets:

– 3 front squats

*Heavier than last week’s 4s.

B) EMOM x 4-7 sets:

1: 12/9 cal row

2: 12 KB walking lunges (53/35, 44/25, 35/18, 25/13)

3: 4 burpee box jump overs (24/20”) + 4-8 pull-ups

RX+: 15/12 cal row, CTB pull-ups

Wednesday 8/8

A) 10 min AMRAP @ 80-90%

– 250/200m row or 500/400m AB

– 7 toes to bar

– 14 wallballs

R5M

10 min AMRAP @ 80-90%

– 200m run

– 10 alternating DB snatch (55/35)

– 30 double unders

*Goal is topace and have a steady state effort for both sets.

B) 3 sets for quality:

– 15 banded hamstring curls w/ pause

– 8/side DB powell raises

Thursday 8/9

A) Every 90 sec x 10 sets:

– 1 squat clean

*Start around 60% and build to a heavy set

B) 5 sets:

– 500m row @ 90%

– R2M

*Goal is to finish at same exact time each set.

C) 3 sets:

– 8/side bent over DB/KB row

– 8/side rear foot elevated split squat

Friday 8/10

A) E3M x 5 sets:

– 5 deadlifts

– 5-15 perfect push-ups

*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.

B) 3 sets for quality:

– farmers carry down and back (heavy but UB)

– 30-60 sec floor or ring FLR

– reverse sled drag down and back (heavy but steady)

– 5 seated box jumps

Saturday 8/11

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

Sunday 8/12

8am Endurance

10-12 Open gym