The holidays are notoriously hard on the momentum you’ve gained with working out, nutrition and/or just creating a healthier lifestyle. If you’ve fallen off the wagon, or on your way, we’ve got just the thing for you!

Starting on January 20th we will be taking on the 2018 Whole Life Challenge as a team. The Whole Life Challenge is an awesome way to track your progress of adding and maintaining healthy habits over 8 weeks. Their platform is second to none with a very easy to use website and smart phone app and is designed to keep you and other teammates accountable throughout the challenge.

We especially like this challenge because it isn’t just about nutrition but also incorporates other habits such as exercise, mobility, sleep, hydration, well-being, and daily reflection.

Early bird pricing ends January 3rd at just $39 ($29 if you are a returning player). It shoots up to $49 after the 3rd.

Check out more on the how the challenge works and sign-up for team EDCF via their website: www.wholelifechallenge.com/

Thanks to everyone who came out to the Christmas Party this past Saturday. Definitely saw some ugly sweaters! You all clean up quite nicely!

We will have a regular schedule this week and will be announcing a holiday schedule for next week ASAP!

If you have friends or family in town for the holidays that have significant CrossFit experience and wish to bring the with you to classes, please direct them to our Drop-In and Punch Card options HERE.

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Monday 12/18

“The Deuce” (Week 2)

A) Bench press @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

 

B) Back squat @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

 

*You may rack the weight as many times as needed during the 2 minutes. Each person will be teamed up with a spotter. Safety is the biggest priority. If you feel your form start to break down, rack the weight and reset. The goal for the next three weeks is to keep weight the same and increase the number of total reps for both movements.

 

C) “Arm Farm” x 2 sets:

*Don’t put DBs down!

– 10 french press

– 10 double bicep curls

– 10 skull crushers

– 10 palms up/down curls

– 10 cheat hammer curls

– 10 standing overhead press

– 10 bench press

R3-4M between sets

 

Tuesday 12/19

A) EMOM x 8-10 sets:

– 1 power clean

*Stay heavier than last week’s build up.

 

B) Every 6 minutes x 4 sets

– 400m run

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

– 8 pull-ups

– 50 double unders

*Keep pace the same on row and times similar overall.

*RX+ scale up to 155/105 and CTB pull-ups.

 

Wednesday 12/20

A) Gymnastic Skill Work (Week 3)

Every 90 seconds x 3 sets

Station 1 –

• Level III: 30-50 ft handstand walk
• Level II: 20 HS nose and toes to wall shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 5/3 muscle ups (try 3/2 strict if able)
• Level ll: 8 kips on high rings + 6 banded muscle up turnovers
• Level I: 10 connected kips + 8 ring rows

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) EMOM x 4-5 sets

1: 12/9 cal row

2: 6 DB burpee box step ups (50/30, 40/25, 30/15 )

3: 7 toes to bar + 20 double unders

 

Thursday 12/21

Tri-Phasic 2.3

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 hurdle to tall box jumps (step down)
• 4 weighted jumps (slightly heavier)
• 4 hurdle to broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 strict pull-ups
• 4 altitude drop push-up
• 4 med ball chest tosses (lighter and faster)

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

 

*Last day for isometric pauses!

 

C) 3 sets for quality:

– 8 DB step-ups / side

 

D) 3 sets for quality:

– 8 DB bent over row / side

 

Friday 12/22

“12 Days of Christmas”

1: DB man maker (35/25ish)

2: ring dips

3: thrusters

4: toes to bar

5: hang power cleans

6: pull-ups

7: shoulder to overhead

8: KB swings (53/35)

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs

12: burpees

 

RX+: 55/35 man maker, 115/75 barbell, 70/44 kettlebell

RX: 35/25 man maker, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 man maker, 75/45 barbell, 35/25 kettlebell

 

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 

*40 minute cut-off.

 

Saturday 12/23

8am Masters

9am CrossFit

10am Intro to CrossFit / Open Gym

 

Sunday 12/24 – Christmas Eve

Gym Closed

Come hang with the coolest people East Dallas has to offer this Saturday evening (12/16) at our Ugly Sweater Christmas Party. We will have the lounge reserved from 7-10pm at Goodfriend down the street!

Ugly/tacky sweaters are encouraged but not required! Everyone is welcome so bring your family and friends. See you all this Saturday! Please drink and (preferably not) drive responsibly (use Uber!).

Goodfriend Beer Garden & Burger House is located at 1154 Peavy Rd, Dallas, TX 75218.

Come hang with the coolest people East Dallas has to offer this Saturday evening (12/16) at our Ugly Sweater Christmas Party. We will have the lounge reserved from 7-10pm at Goodfriend down the street!

Ugly/tacky sweaters are encouraged but not required! Everyone is welcome so bring your family and friends. See you all this Saturday! Please drink and (preferably not) drive responsibly (use Uber!).

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Monday 12/11

“The Deuce” (Week 1)

A) Bench press @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

 

B) Back squat @ 80%

– 2 minutes max reps

– R4M

– 2 minutes max reps

– R4M

– 2 minutes max reps

 

*You may rack the weight as many times as needed during the 2 minutes. Each person will be teamed up with a spotter. Safety is the biggest priority. If you feel your form start to break down, rack the weight and reset. The goal for the next three weeks is to keep weight the same and increase the number of total reps for both movements.

 

C) “Arm Farm” x 2 sets:

*Don’t put DBs down!

– 10 french press

– 10 double bicep curls

– 10 skull crushers

– 10 palms up/down curls

– 10 cheat hammer curls

– 10 standing overhead press

– 10 bench press

R3-4M between sets

 

Tuesday 12/12

A) EMOM x 8-10 sets:

– 1 power clean

*Stay heavier than last week’s build up.

 

B) Every 6 minutes x 4 sets

– 500/400m row

– 10 deadlifts

– 10 perfect push-ups

– 50 double unders

(225/155, 185/125, 155/105, 135/95, 115/75)

*Keep pace the same on row and times similar overall.

*RX+ scale up to 10/7 HSPUs.

 

Wednesday 12/13

A) Gymnastic Skill Work (Week 2)

Every 90 seconds x 3 sets

Station 1 –

• Level III: 30-50 ft handstand walk
• Level II: 20 HS nose and toes to wall shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 5-10 butterfly kipping pull-ups
• Level ll: 5-10 kipping pull-ups
• Level I: 10 connected kips + 8 ring rows

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) EMOM x 4-6 sets

1: 15-20 wallballs (20/14)

2: 12 alternating DB snatch (50/35)

3: 10 V-ups from hollow position

 

Thursday 12/14

A) 2 sets:

5 min AMRAP @ 80-90%

– 1000/800m row

– In remaining time AMRAP burpee pull-ups

R3M

5 min AMRAP @ 80-90%

– 800m run

– In remaining time AMRAP burpee box jump overs (24/20”)

R3M

 

*Goal is to score the same rep total your second time through.

*RX+ scale up to burpee ring muscle-ups.

 

B) 3 sets for quality:

– farmer’s carry down and back (heavy)

– 10 kneeling paloff presses x side (red or green band)

 

Friday 12/15

Tri-Phasic 2.2

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 hurdle to tall box jumps (step down)
• 4 weighted jumps (slightly heavier)
• 4 hurdle to broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 strict pull-ups
• 4 altitude drop push-up
• 4 med ball chest tosses (lighter and faster)

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

 

C) 3 sets for quality:

– 8 DB step-ups / side

 

D) 3 sets for quality:

– 8 DB bent over row / side

 

Saturday 12/16

8am Masters

9am CrossFit

10am Intro To CrossFit /  Open Gym

 

Sunday 12/17

8am Endurance

Remember to mark your calendars for Saturday, Dec. 16th for our annual Christmas Party at Goodfriend!

This year we are kicking it up a notch with so bring your ugliest sweater and join the fun from 7-10pm!

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Monday 12/4

Last day for sets of 10!

A) E3MOM x 3 sets:

– 10 x bench press

*Use weight heavier than 11/29

 

B) E4MOM x 3 sets:

– 10 x back squat

*Use weight heavier than 11/29

 

C) 3 sets for quality:

– 10 rear foot elevated split squats / side

– 10 bent over row / side

 

D) 3 sets for quality:

– 10 bicep curls

– 10 DB tricep rollback extensions

 

Tuesday 12/5

A) E2MOM x 6 sets:

– 1.1 power clean cluster

*Rest exactly 10 sec between reps.

 

B) E5M x 4-5 sets

– 400m run

– 9 deadlifts

– 6 hang power cleans

– 3 shoulder to overhead

– 50 double unders

(135/95, 115/75, 95/65, 75/45)

*RX+ use 155/105.

 

Wednesday 12/6

A) Gymnastic Skill Work

EMOM x 3 sets

Station 1 –

• Level III: 30-50 ft handstand walk
• Level II: 20 HS nose and toes to wall shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 5-10 butterfly kipping pull-ups
• Level ll: 5-10 kipping pull-ups
• Level I: 10 connected kips + 8 ring rows

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

*Goal is to try and connect reps as smoothly and efficiently as possible.

 

B) Every 8 min x 3 sets:

– 800m run

– 30 KB swings (70/44)

 

C) 3 sets for quality:

– 10 rear foot elevated split squats / side

– 10 push-ups @ 3030 tempo

 

Thursday 12/7

A) 2 sets:

5 min AMRAP @ 80-90%

– 500/400m row

– In remaining time cycle through..

• 5 burpee box jump overs (24/20”)
• 10 alternating DB snatch (50/35)

R3M

5 min AMRAP @ 80-90%

– 500/400m row

– In remaining time cycle through..

• 5 toes to bar
• 10 wallballs (20/14)

R3M

 

*Goal is to score the same rep total your second time through.

 

B) 3 sets for quality:

– farmer’s carry down and back (heavy)

– 10 kneeling paloff presses x side

 

Friday 12/8

Tri-Phasic 2.1

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 hurdle to tall box jumps (step down)
• 4 weighted jumps (slightly heavier)
• 4 hurdle to broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 5 sec pause)

– immediately followed by

• 4 strict pull-ups
• 4 altitude drop push-up catch
• 4 med ball slams

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

 

C) 3 sets for quality:

– 8 DB step-ups / side

 

D) 3 sets for quality:

– 8 DB bent over row / side

 

Saturday 12/9

8am Masters CrossFit

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 2/10

8am Endurance

Come out and join us for our Ugly Christmas Sweater Party on Saturday, Dec. 16th from 7-11pm at Goodfriend!

Ugly sweaters are encouraged but optional! This is for all members, their families, and friends.

This year we will be introducing member appreciation awards!

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Monday 11/27

The 20:40 – Day 3

5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:

– 10 deadlift

– 10 bench press

– 10 pull-up

– 10 squat

– 10 strict press (off ground)

R3M x 5 sets

 

*Increase load slightly if you completed all reps last week.

*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.

 

Tuesday 11/28

A) E2M x 5 sets:

– 1.1.1 TnG power clean clusters

*Allow exactly 10 seconds of rest between each rep.

*Stay heavier than last week for each set.

 

B) Every 90 sec x 4-6 sets

1: 24/18 cal row

2: 5 thrusters + 7 CTB pull-ups + 20 double unders

(135/95, 115/75, 95/65, 75/45)

 

Wednesday 11/29

A) E3MOM x 3 sets:

– 10 bench press

*Use weight heavier than 11/22

 

B) E4MOM x 3 sets:

– 10 back squat

*Use weight heavier than 11/22

 

C) 3 sets for quality:

– 10 rear foot elevated split squats / side

– 10 bent over row / side

 

D) 3 sets for quality:

– 10 bicep curls

– 10 DB tricep rollback extensions

 

*Keep the same weight across all 3 sets for both A & B. Choose a weight that is challenging.

 

Thursday 11/30

A) Every 8 minutes x 4 sets:

– 400m run

– 20 wallballs (20/14)

– 15 box jumps – SD (24/20”)

– 10 push press (115/75, 95/65, 75/45)

 

*Complete each time in a different order at the same pace.

*RX+ use 135/95.

 

B) 3 sets for efficiency:

– 20 elevated/banded psoas march

– 20 reverse snow angels

 

Friday 12/1

Tri-Phasic 1.3

A) 5 sets:

– back squat x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 tall box jumps (step down)
• 4 weighted jumps
• 4 broad jumps

 

B) 5 sets:

– bench press x 2 @ 80-88% (w/ 6 sec eccentric phase)

– immediately followed by

• 4 strict pull-ups
• 4 plyo push-ups
• 4 med ball chest tosses

*All movements should be performed as explosively as possible. Work at your own pace not taking more than 2 minutes of rest between sets.

 

C) 3 sets of each (complete each movement before moving to the next):

– 8 DB step-ups / side

– 8 DB bent over row / side

 

Saturday 12/2

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 12/3

8am Endurance

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Please check out our Thanksgiving Holiday schedule for this week by clicking HERE.

Monday 11/20

The 20:40 – Day 2

5 rounds, start each movement on the minute. Complete all 10 reps in 20 seconds:

– 10 deadlift

– 10 bench press

– 10 pull-up

– 10 squat

– 10 strict press (off ground)

R3M x 5 sets

 

*Increase load slightly if you completed all reps last week.

*Start at about 50%. Use a band for pull-ups if needed to remain unbroken. Partners can start on different movements but must complete in order.

 

Tuesday 11/21

A) E2.5M x 4 sets:

– 2.2.2 TnG power clean clusters

*Allow exactly 10 seconds of rest between clusters.

*Stay heavier than last week for each set.

 

B) Every 90 sec x 4-6 sets

1: 200m run

2: 5 power clean push jerk + 7 toes to bar + 20 double unders

(135/95, 115/75, 95/65)

 

*Take out DUs if needed to keep pace.

*RX+ use 155/105.

 

C) 3 sets:

– 10 DB Romanian deadlifts

– 10 DB lateral raises

 

Wednesday 11/22 – No 7:30pm class

A) E3MOM x 3 sets:

– 10 bench press

*Use same weight from heavy sets of 8 on 11/6.

 

B) E4MOM x 3 sets:

– 10 back squat

*Use same weight from heavy sets of 8 on 11/6.

 

C) 3 sets:

– 10 rear foot elevated split squats / side

– 10 bent over row / side

 

*Keep the same weight across all 3 sets for both A & B. Choose a weight that is challenging near 75% of 1RM.

 

Thursday 11/23 – Thanksgiving

Gym Closed

 

Friday 11/24 – 9am class only

A) For time in teams of 2:

– 800 m run (together)

+

10 rounds (5 each, 1 working a time):

– 5 power cleans

– 7 thrusters

– 9 burpee box jump overs (24/20”)

+

800 m run (together)

 

RX+: 155/105

RX: 135/95

Scaled: 115/75, 95/65, 75/45

 

B) 3 sets for accessory:

– 20 elevated banded psoas march

– 30 sec / side couch stretch

– 15 banded pull-aparts

 

Saturday 11/25

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 11/26

8am Endurance

Holiday Hours

Wednesday 11/22 – No 7:30pm class

Thursday 11/23 – Gym closed

Friday 11/24 – 9am class only

Saturday 11/25 – Regular schedule