Join us for a free Introduction to CrossFit this Saturday at 11am. These free sessions happen every 1st and 3rd Saturday or each month. During this session you can expect to:

• learn exactly what CrossFit is and is not
• see what differentiates our gym from other CF gyms
• go through a group warm-up
• learn new movements and how to scale movements properly
• partake in a beginner level workout
• have any and all questions about the gym or CrossFit methodology answered

Ready to hop into the Prep Course? The next one is this coming Monday, February 3rd. Before you become a full member you will have to either go through the group (8 sessions) or private (6 sessions) prep course. These classes are designed to foster confidence and coordination with the main movements you will see in regular classes. Everything from an air squat to the olympic lifts is covered with an experienced coach. Sign up for the next one by clicking HERE!

The 2014 CrossFit Open is just weeks away. What does it mean to be part of the Open? The Open is 5 workouts set over 5 weeks. You will have 5 days to complete each workout and send in your results under our Gym’s profile. The Open is for EVERYONE! Even if you have no desire to compete or are brand new to Crossfit – EVERYONE is able to participate in these weekly workouts. It’s an opportunity for you to gain an appreciation for your strengths, weaknesses and mental toughness.

The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27. Athletes will have from Thursday evening until Monday evening to do the workout and submit their scores.

It is recommended that only athletes comfortable with RX weights and movements sign up. There will be a chance every week for our entire community to experience each workout as it will be part of our normal programming. There will be scaling options of course! On the fence about signing up? Ask a coach to see if it is right for you.

We plan on making an event out of it on Friday evenings (this is still in the works), and might even team up with another gym. If you are not interested in officially signing up please plan on attending and supporting those athletes who are. With some loud cheering, music, and beer it’s bound to be a good time!

Please sign up HERE.

Function vs. Performance

There are some days where the workout on the board is split under the terms “Function” and “Performance”. So what do these mean and how do they apply to you as an athlete (because all of us are athletes whether you like it or not)?

Function – This training group’s goal is to maximize favorable adaptations with smaller amounts of input. What does that mean? You will normally see the term “Function” as designating a scaled version of the workout. The movements or loads involved are designed to not hold you up because of lack of technique, coordination, or muscular strength. The focus is on proven training protocols that will maximize strength development, body composition and will give good exposure to a variety of movements. You apply to the function group if your training age is very low (i.e. just started CrossFit, little to no experience with sport outside of CrossFit, deconditioned, lacking in neuromuscular coordination). Function means to maintain or increase fitness as it applies to the real world.

Performance – The performance group is just as it sounds. It is for those who have a good base level of fitness, have been involved with sport recently, or have been doing CrossFit for a while now and have a solid foundation of all the movements. This group is ready to test there fitness inside and outside of class. Performance is about applying your fitness. You will need a solid understanding of proper mechanics, a greater emphasis on applied mobility, and the consistency it will take to achieve your goals. Higher level gymnastics and attention do detail when breaking down the olympic lifts are two defining parts of performance.

So, which one are you?

This Saturday, and every Saturday from here on out, the 10am class will be a member’s only class. The programming will be be the same as any other classes during the week.

New to CrossFit? Want to try us out? Join us next Saturday, 1/18,  at 11am for our Intro to CrossFit class.

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Join us at the Truck Yard on lower Greenville Ave this Sunday afternoon at 2pm for some drinks and eats. The weather is supposed to be 70 degrees and sunny! Come meet other EDCFers and have an all around awesome time.

Regular vs. FREE Saturdays
Starting this coming Saturday (1/11), the 10am class will be for members only. This class will now fit in with our normal programming. Come ready to train!

New to CrossFit? Looking to try us out? On the first and third Saturdays of every month we will be holding a special Intro to CrossFit class at 11am. This will occur after the 10am members class.

2014 has officially begun. How are you going to be different this year? How are you going to make a big positive change? A year from now you’ll wish you joined today!

Become part of the best CrossFit community in Dallas by signing up for our first CrossFit Prep Course of 2014! The Prep Course is your gateway into the community of East Dallas CrossFit. Each Prep Course is small in design to give you the personal attention necessary to foster the the development of the skills needed to join into our regular CrossFit classes.

The Prep Course consists of eight separate one hour sessions over three weeks. Classes are from 8:30-9:30pm. The schedule is as follows:

• Monday 1/6
• Wednesday 1/8
• Thursday 1/9
• Monday 1/13
• Wednesday 1/15
• Thursday 1/16
• Monday 1/20
• Wednesday 1/22

—–>Sign up by clicking HERE<—–

Have a scheduling issue with the course? Contact us HERE to discuss the private Prep Course option.

A new Prep Course starts every four weeks. Space is limited.

You might notice from week to week that the strength, skill, or conditioning work might look similar on some days. This is not by chance or lack of creativity. Our program is meant for our athletes to adapt yo just enough to see progressive and linear changes and increases in strength, skill, and conditioning.

Right now we are in the midst of microcycles of front squats, close grip bench press, power cleans, and power snatches. This means that you will see most of these each week. For example, two weeks ago we did a power clean cluster of 2.2.2 x3 sets while last week we progressed up to 1.1.1 x3 sets to increase load. Also we have moved from doing 4-6 reps of front squats at 30X1 for 3 sets to doing 4 sets the next week to increase volume. Progressions in both load and then volume are the two most important factors in increasing overall strength and power.

We also apply this to conditioning through interval work. This is less about specific movements and more about changes in energy system works. Look at todays piece. Three rounds of a 400m row, 20 UB wallballs, and 20/16 HR push-ups with a 3 minute rest performed at 80-90% of aerobic capacity. This is taking people around 3-4 minutes per round. to complete. Next week you might see a piece that is similar in structure with differing movements. For example, 3 sets of a 400m run, 10 pull-ups, 12 KB snatches, 14 box jumps with a step down with a 3-4 minute rest at the same aerobic capacity. This will take people around 4-6 minutes to complete (most likely). The movements are different but there is the same affect on the aerobic endurance energy system. We are stressing the system around 2 minutes more with the same amount of rest. This is where progress is made.