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.
Blog
Outside the Box: Kay Knox
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!
Drinks At The Ginger Man!
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 Results Are In
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!
Memorial Day Weekend 2014
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.
New Prep Course Starts May 19th
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.
May Athlete Of The Month: Pablo Pedraza
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?
Well I joined EDCF July 2013. I passed by the gym and saw the ad and asked about the gym. Ryan was there. I liked what he told me. I was nervous because it was something new for me and I felt that I was dying at end of the first work out.
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?
I like deadlifts, power cleans, and push presses. I also like when we run. My goal is to have a six pack and become a complete athlete so I can do all of the exercises. Thanks again, I’ll see you there!
Body Composition Challenge Re-Test
The Mobile Hydrostatic Body Fat Test truck will be back out at EDCF on Monday, May 12th, from 4-8pm. Time to see how all that hard work has payed off!
Register ——–> HERE
Check out the link on how to register for a specific time to re-test and how to collect your re-test discount. The winner will receive a $100 gift card to Lululemon!
*This is for members only.
