We are pleased to announce Ashley Douglas as your Athlete Of The Month for June. Ashley has been with us a little over a year but has really picked it up in the last 3-4 months. Ashley can always be found with a couple of other nooners working on skills before or after class. She sets goals and she meets them. Recently she has conquered the kipping pull-up and has continued to add weight to all of the major lifts. She is a constant motivator and makes coaching the noon class a daily pleasure. Congratulations Ashley! Find out more about Ashley below..

1. When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go? I joined EDCF in July of last year (my one year anniversary is approaching!) and I joined because one of my friends was joining. I was looking into CrossFit prior to that, but hadn’t committed to anything yet until she forced me to try EDCF. Honestly, that first workout was BRUTAL. I remember thinking, “there’s no way I can do this. I’m not in shape enough for CrossFit.” The first workout I have recorded in my journal had a 20 minute cap, and I finished in 19:50…one of the main reasons I came back was because of the class members; they cheered me on for several minutes after they were already done. Rockstars!

2. What class time do you attend the most, are there any regular members you work out with at that time? Yes, I go to the noon class Monday-Friday. The members that I workout with that attend regularly during that time are Brent, Leigh-Anne, and Jake. Brent is my positive reinforcer. Leigh-Anne is my best “CrossFit buddy” and biggest/best competition. Jake is the guy that says ‘oh, you’re doing 35? Try the 44.’ All of us also push each other outside of CrossFit, running or paddle boarding around White Rock Lake. They’ve become some of my best friends, and I wouldn’t have had the same experiences without them.

3. Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/pets/husband/bf/partner? What is your favorite hobby outside the gym? I am a Sales Representative for a cheerleading company called Varsity. I also coach cheerleading at Jesuit in Dallas. I am the oldest of 9 siblings, 3 of which live in the Dallas area. One of my younger brothers is in the Navy and is stationed in Hawaii, but he’ll be living in Dallas by Christmas. No boyfriend yet, but I’m single and ready to mingle! My favorite hobbies outside of the gym are reading (anything and everything), working out, cooking (I’m a fantastic chef), and hanging out with my friends and family. I’m a wine aficionado, sports enthusiast, music fiend, great friend, and a lover of all things life-altering.

4. What do you like about CrossFit or EDCF that keeps you coming back? Why do I love CrossFit? A simpler question would be “why DON’T I love CrossFit?” My friends actually make fun of me, loosely quoting Fight Club saying that “the first rule of CrossFit is to talk about CrossFit.” I fell in love with the CrossFit culture. The people that I workout with are exceptional, inside and outside of the gym. I had a lot of pre-existing injuries coming into CrossFit because of years of cheerleading (two knee surgeries, a torn shoulder, sprained ankles, and an additional 20 pounds of cookies). CrossFit was the BEST thing that I ever did for my body. It made me strong in ways that I didn’t know I was capable of. In addition, Ryan is the instructor that I interact with the most, and he is an exceptional motivator. He always pushes me to be my best self, and I am eternally grateful for his guidance.

5. What is you favorite lift or exercise or type of workout? What is one of your short term and long term goals? My favorite lifts/exercises are Power Cleans and HB Back Squats. A recent addition to the favorite list is Kipping Pull-Ups (finally got them down!). Next exercises to check off the list are double unders and [heavy] overhead squats. A LONG-TERM goal of mine is to compete in the CrossFit Games. Dare to dream! I believe that EDCF can make that dream come to fruition. 

Dr. Matt Yocom from Airrosti Rehab Center will be at the gym this Saturday during regular class times to give out complimentary assessments and treatments.

Sign up by clicking HERE.

We are so very proud of Kay Knox as she officially became part of the Dallas Fire Department last Friday! When Kay started here almost 2 years ago she was struggling to pass the physical test required to get into the academy. Kay got stronger, faster, and overall more badass and crushed it. We are so lucky to have her, Charles, and Lullaby as members. Way to go Kay!

Come join us at the brand new Ginger Man – Lakewood this Sunday, June 8th, from 2-4pm.

It’s patio weather in Dallas and you know what that means? Another EDCF social event is in order. Join us next Sunday, June 8th, at the brand new Ginger Man – Lakewood. We’ll be there from 2-4pm so come for a drink or two or three (no judging). This is your chance to mingle with all those awesome people that you don’t see in your normal classes. Not a member? That’s fine! Come anyway. Friends are invited too!

Where: 6431 La Vista Dr.
When: 2-4pm

The Spring Body Composition and Attendance Challenge has officially come to a close and we are proud to announce the results! Over the last 9 weeks we have had several committed individuals who put in work and changed themselves for the better through tweaks in nutrition and increased class attendance.

Matt Sitser is your body composition winner after a very close race. He had an overall 20.12% decrease in fat mass in only 9 weeks. He also stacked on 7lbs of muscle which is almost unheard of! There were a couple of others who we have to mention as well. Jason Anderson, who has been killing it by the way, came in second with a 17.36% change. Letecia McClendon hit a nice 16.2% while Shannon Mullinix put up a 14.98% decrease. Well done everyone! Super impressive!

Liz Dominguez won the attendance portion of the challenge. She attended a total 0f 39 classes in just 9 weeks. This number just goes to show you Liz’s commitment to our program. She has been a rockstar recently and has made big strides since joining with us.

Both Matt and Liz will receive $100 gift cards to Lululemon. Congrats you two!

Holiday weekend schedule + “Murph” overview

Friday
12 Noon class cancelled

Saturday
Olympic class cancelled

Sunday
Regular schedule

Monday (Memorial Day)
9am only – “Murph”

Join us on Monday at 9am as we take on “Murph”.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Half Murph (scaled option):
800 m run
50 pull-ups/ring rows
100 push-ups
150 squats
800 m run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites. It is referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Want to become a member at EDCF?

An all new CrossFit Prep Course is starting Monday, May 19th. 

The Prep Course is your gateway into the community of East Dallas CrossFit. Each program is small 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.

A new Prep Course starts every 4 weeks. Check the schedule, and you can sign up online. Space is limited.

Your Athlete Of The Month for May is Pablo Pedraza. Pablo is known for his infectiously positive attitude whether it is 5:30 in the morning or 7:30 in the evening. He has the best hand shake at the gym and you better believe that if you’re within a 15′ radius of him then you’re getting one. The dude also has a crazy motor. He just seems to keep moving during lighter/faster met-cons. He was a bit of a wreck mechanically when he started with us but since has made vast improvements. We are still working on that shoulder flexibility though. Even though we know he hates anything involving the overhead squat position, he always does them with a smile. Here is a little bit more about Pablo..

When did you join EDCF? How did you find the gym? What was your first impression or how did that first workout go?

What class time do you attend the most?

5:30 am. That’s my class. I love it.

Tell us a little about yourself, What is your life like outside the gym? Where do you work, do you have kids/wife/girlfriend, what is your favorite hobby outside the gym? 

I work for Novamex, a company that cares for a Hispanic beverage called Jarritos USA. I have two wonderful children named Alex and Koko.

What do you like about CrossFit or EDCF that keeps you coming back?

The people and coaches are cool and you can feel the friendship of everyone in the gym.

What is you favorite lift or exercise or type of workout? What is one of your short term and long term goals?