Workout of the Day

It’s about time

Complete the following as fast as possible:

50 box jumps 24/20

50 OHS 45#

50 SDHP 35#/26# KB

50 Steps Walking lunge

50 KBS 35#/26#

50 K2E

50 Wallball 10’ target 20#/14#

 

Post time to comments.

One of our favorites

“Jackie” 

For time:

1000m row

50 thrusters 45#/30#

30 pullups

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Remember tomorrow night at 7pm is our free group workout.  The workout is geared to all ages and ability levels and no prior CrossFit experience is necessary.  Grab your friends who have been talking about trying CrossFit and bring them to CF214! 

 

In the swing

Push Press

1-1-1-1-1-1-1

 

3 Rounds for Time

10 Push Press 115#/75#

30 KBS 1.5/1 pood

15 pullups

 

 

We’re Talking About Practice

Find your 1RM Snatch

Then

Every Minute on the Minute for 12 minutes

1 Snatch at 80%

 

 Post loading and complete rounds to comments

 

New Deal

Press 3-3-3-3-3

 

3 Rounds for Time:

300m Row

7 Burpees

 

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Fly Like an Eagle

“Annie”

50-40-30-20-10

Double Unders

Abmat Situps

 

Also, don’t forget tonight at 7pm is our free group workout.  The workout is designed for all fitness and ability levels, so bring your friends and come see what we’re all about!

 

 

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

“Cindy”

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 info@crossfit214.com 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 info@crossfit214.com 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:

 

 

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