Workout of the Day

Make it Perfect and Real

In fifteen minutes work up to a heavy 3 deadlift

Rest 5min

Then: Tabata Mashup

Deadlift @ 60% of Heavy 3

Box Jumps (24/20)


First day at CrossFit 214 was a little cooler than some expected, but don’t worry… there’s more heat in the works.  


Day One


AMRAP 20min

5 pullups

10 pushups

15 squats

Post number of rounds and reps to comments

Well the day has finally arrived.  CrossFit 214 is open and holding classes today!  We will be having a 6am, noon, and 6pm in addition to the On-Ramps at 7am and 7pm.  It’s going to be a little chilly today so dress appropriately.  




The Details…

Alright, lots to talk about so I’ll do my best to keep this brief.  For all of you athletes in the Dallas area, elite and pre-elite alike, looking to join CrossFit 214 here is what you need to know:

  • We will be open starting January 10th.  Class times initially will be 6am, 12 noon, 6pm.  This schedule will expand in the near future.  If you have a class time you would like to see please email and express your desires.  You hold the power.
  • For the first several months CF214 is open we will be offering unlimited monthly training for a gigantic discount of $100/month.  Come and get it while it’s hot!
  • Also on special are our On-Ramp programs.  If you’re new to CrossFit we ask that you complete a 6 one-hour class intro to the way we do things at CrossFit 214 called On-Ramp.  We’ll teach you the movements, science, and other details you need to know to come into the group classes and start crushing workouts like a pro and getting in the best shape of your life.  It’s $100 for a limited time and is held at 7am or 7pm Monday, Tuesday, and Thursdays for two weeks.  First On-Ramp starts January 10th and space is limited to 8 athletes.  Email to reserve your spot. 
  • Free group workouts will be held at 7pm on Wednesday nights starting on January 12th.  Free group workouts are for all fitness and experience levels.  Bring your friends, family, and anyone else that wants a little taste of what CrossFit 214 is all about.   
  • Parking: We have lots of it.  We share a big lot with a little church.  They’re friendly.  Here’s how to find it:



Before and After

CrossFit 214 has been under constant transformation for the past several weeks.  We thought it might be a good time to showcase some of the changes that have been made.  Although not quite finished, the box is finally looking like a real gym.  Take a look for yourself…

Before #1

After #1

Before #2

 After #2


The More the Merrier

First of all I’d like to extend a hearty thanks to all of you who have so graciously offered your time over the last couple weeks to help get CrossFit 214 in good working order.  We’ve had people build plyo boxes, lay mats, assemble squat racks, and generally clean the place up.  It’s always more fun when we have a crowd to work together, so many thanks to you guys, you know who you are!!

The box is looking much improved these days.  Whiteboards are up, dust is going out, and mats are going down.   You may have noticed in the side bar, but we will be holding our first classes on January 10th.  If there is a class time you would like to see please post it to our comments! We have a framework in mind, but your input may sway us.   

Accompanying the classes will be the start of our group On-Ramp sessions for those of you who will be new to CrossFit.  Please stay tuned; we will make an announcement as soon as registration opens.  In addition to group On-Ramp we will also be offering private On-Ramp sessions.  If you’re new and not sure what all this On-Ramping business is about please check out our Getting Started page.  

Doing Work

Over the last couple weeks we’ve been working hard at CrossFit 214 to get things WOD ready and a little more presentable.  Rather than share with you a boring list of all the cool stuff we’ve done, we thought you might enjoy seeing some photos of the before and after.  Keep an eye on the ceiling, columns, walls, windows etc.  Ok, so we didn’t completely avoid the list, but trust me the original one was way longer.  

Now we’re obviously not quite done.  The next couple weeks will be big ones for us.  CF214 will be the proud recipient of pullup bars, matting, and a big ole’ order from the guys at Rogue Fitness.  Lots left to do, but we’re getting there…

Check out the pictures here:  Here


Things are starting to look good…

Mobility and Angry Birds

If you’ve been CrossFitting for a while now you’ve probably encountered this strange and unpleasant stuff we call mobility work.  It’s hard not to see the benefits of having joints that work through their full range of motion and pliable, flexible muscles working at full contractile potential.  After all, if you can get in a better, more powerful position with less effort, your performance will be just that much better, right? Not to mention you’ll stay healthier and your butt will look better in your Lulu’s.  It’s why we’re all here, lets just admit it.  But I digress…  

If you’re not already checking out our friend Kstar at, you should give him a look.  Daily. The exercises… er, stretches… whatever you want to call them, can be relatively unpleasant but hugely productive at getting your tissues back in serviceable order and quieting the screams of your angry joints.  Kstar uses all manner of bands, kettlebells, and other devices to work his magic. However, the most valuable piece of mobility equipment i’ve found yet is not typical qym equipment, it’s an iPhone app.  

Have you heard of the game Angry Birds?  For the uninitiated, this is an addictive game and is to be approached like a prescription drug.  Use only as directed…  while you’re stretching lest you spiral into the abyss of unproductive videogaming.   

Now, go watch the daily MWod, grab your iPhone and get working.  Suddenly the 5min at the bottom of an air squat doesn’t seem all that painful while you’re slinging birds and killing pigs.  The anterior hip stretch against the wall that gets people sounding like they’re going to have a litter of bulldogs?  No big deal.  Want me to hold that for 3min?  Oops, i just beat three levels and i’m 6min into restoring my tissues to full working length.  

Give it a shot, tell me if Angry Birds isn’t the best mobility tool you’ve found yet.  





Thoughts on the injured.

Right now I am enjoying the opportunity to train with some of the best athletes around in preparation for the All Cities Open being held by CFDC.  It’s just a fact of life that when training hard for a competitive event, CrossFit or otherwise, athletes are going to get injured.  As athletes we deal daily in the discomfort and pain that gets us to our performance goals, but debilitating injury is another thing entirely.  Being at partial capacity, or worse, completely sidelined, is an athletes worst nightmare.  

Now here’s the rub: We train day in and day out to push through through pain and do work which leaves us predisposed to working through ailments better left to rest and heal.  At what point does “training through” an injury become detrimental?  Are the capacity losses (or perhaps just missed opportunities for gains) from time off worth the quicker healing duration?  Or is one better off simply working around a damaged limb and testing it regularly to gauge readiness?

I’ve watched several athletes recently, including myself, continue to work on torn up muscles, damaged joints, and other problems just because it’s what we’re conditioned to do.  Not smart, not effective.  

What are your strategies for drawing that line where enough is enough and it’s time to rest?  If you’re a coach, how do you handle this issue with your athletes, competitive and recreational?  



Completely unrelated, talk about control not only of your body, but an external load.  

First Things First

Today a friend and I completed the first WOD inside CrossFit 214.  Things are still a little rough on the interior, but we were able to clear enough space to set up an AirDyne and an erg and get things going.  It felt great to open up the big doors and let the fresh air in while getting work done.  

Big open space… erg… AirDyne.  What more do you need?  Ok, so there might be a couple things, but we’ll get to them soon.  

Check back in the coming weeks for pictures of the box as it transforms into what will become Crossfit 214.



Complete 8 sets of 1 minute on 1 minute off on the erg.  On intervals to be completed at 2k row race pace



Mike Rubino getting comfortable on the erg

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ROMWOD - Optimize Your Range of Motion