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Girls Week

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Our bi-annual Girls Week begins October 9th and runs 6 days through October 14th.  This is a great week to measure your progress on the journey to improved fitness.  The workouts will be the same 6 Girl Workouts that we do each Fall.  Make sure to join us this week to track your progress through these 6 tests!

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Legion 8 – May 6, 2017

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We are proud to be a part of the Legion 8 Hero Workout!  Join us May 6th as we remember the sacrifice the men of Legion 8 made to protect our freedom.  Captain Jeff Morris and family members of the fallen will begin the day at 8:00 am with a presentation to remember and honor the 8 men.  Three heats will follow at 8:45, 9:30 and 10:15.  Click here to sign-up for your heat.  There is no fee to participate.  T-shirts are for sale, raffle tickets available and donations accepted. Whether you complete the workout or not please join us at CrossFit DFW on May 6, 2017 to honor the men of Legion 8!

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What to do with the CrossFit Open

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The 2017 CrossFit Open is over. Now what? What was the point, and why did I spend so much time and energy worrying about it. Well, to borrow an analogy from my pastor – we can use the CrossFit Open as an MRI. An MRI tells you what is wrong, but doesn’t really do anything about the illness or problem. To get better you need some sort of treatment plan. No matter how many MRIs you get you will not get better, and no matter how many CrossFit Opens you do you won’t get better unless you implement a plan for the year. The CrossFit treatment plan does not need to be complicated and for goodness sake don’t try to do everything all at once, because that is just setting yourself up for overtraining and burn out. The first place that almost everyone can start is with INTENSITY. I can’t…

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Friday Night Lights

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Join us the next 4 Friday nights at 6:30 pm to cheer on our athletes competing in the 2017 CrossFit Open. In addition to the worldwide competition we have divided our 75 athletes into 3 teams for our Intramural Competition. Its a great encouraging and fun environment. Stop by this Friday to check it out and cheer everyone on!

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Family Feud 2017 – In House Competition

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Our annual in-house competition happens January 21st.  Regardless of your current level of fitness there is a division for you compete in.  Rx, Intermediate and Scaled divisions allow you to challenge yourself and compete against others on a similar fitness level.  The workouts for each division are listed below.  The cost is $30.  To register contact Courtney at courtney@crossfitdfw.com. RX MENS WORKOUTS WOD #1 For Time: 10-8-6-4-2 Clean and jerks – pick your weight 2-4-6-8-10 Bar facing burpees *WOD #1 has two scores. One for weight used and one for time. WOD #2 3 Rounds for Time: 60 Double Unders 20 KB Swings 70# 15 Pull-ups WOD #3 14 Min AMRAP: 3 Ring Muscle-ups 6 Front Squats 165# 9 Box Jump Overs 24” 12 Deadlifts 255# 15 Calorie Row 12 Deadlifts 255# 9 Box Jump Overs 24” 6 Front Squats 165# 3 Ring Muscle-ups 6 Front Squats 165#… *keep going…

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Thanksgiving Week Schedule

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Wednesday, November 23 – We will be open for our 5:30, 6:30, 7:30, 8:30, 9:30 am and Noon classes.  All afternoon and evening classes are cancelled. Thursday, November 24 – We are CLOSED all day for Thanksgiving. Friday, November 25 – 7:30, 8:30 and 9:30 am classes are the ONLY classes of the day. Saturday, November 26 – We have our 8:30 am class then we will be playing Ultimate Frisbee at 9:30.

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Whole Life Challenge

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We have 2 information meetings for the Whole Life Challenge on Sunday, September 11 @ 2:00PM and Wednesday, September 14 @ 6:30PM.  Come to either one to get all the details and information on what the WLC is, how it works and why you should do it. The fastest way to meeting your fitness goals is improving your nutrition.

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8 Week Running Class

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Jake will be teaching an 8 week running class starting April 26.  This will be a beginner/intermediate level course, and the primary focus of the running class will be running form and technique. Every class will start with a full Track & Field style warmup with specific drills, strides and accelerations designed to reveal running form to the athlete. This will be the main focus for week 1 especially, as the athlete will not be accustomed to a full Track and Field warmup yet. Once we get used to the warmup we will implement mostly interval style workouts used for a broad range of runners. These workouts can be anything like 200m repeats with specified rest in between, to pulling sleds and banded partner runs. Those that are more the marathoner-type will get an extra boost to their end-race kick with this course, but long distance running will not be the…

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Legion 8 Memorial WOD

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If you ask any CrossFitter what a Hero WOD is, they will all tell you the same thing… It’s a workout designed to honor the men and women who have given their lives to serve our country. And if you’ve been around CrossFit for long, you’ve probably participated in a few yourself. But Legion 8 is different. It’s not just another Hero WOD. No, this one hits close to home. We’ve all seen stories on the news, telling us of men and women who gave their life for our country. And for a moment we feel a mixture of sadness, gratefulness, and patriotism. But the depth of it doesn’t hit home like it would if it was a next door neighbor or the guy sweating beside you on the pull-up bar or if you looked into the watery eyes of a brave, grieving mother who just wants to hug her…

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