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Build A True Community with our CrossFit Strong Tracker!
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Get the full community, internal emails, blogs for all users, video, picture upload, measurement tracking, scheduling of athletes, daily wod's, gym wod sharing, live chat for athletes, track attendance. There is so much more the site offers. .
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Athletes
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Want to try CrossFit? Crossfit Strong offers a free introductory class every Saturday at 11:00 AM. The FREE introductory class consists of a detailed description about CrossFit.
Then there will be demonstrations of the exercises that the workout will consist of. A 15-minute warm-up will be next, followed by the Workout of the Day (WOD).
This will be scaled to the individuals fitness level. Feel free to just come observe or jump right in and get a great workout! Call to Confirm.
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The CrossFit Program was developed to enhance an individual's competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.
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Come try it out for a month, if you are not satisfied for any reason I will refund your money.
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Mar 9 2010 - Sectional WOD 3 Tribute
For time:
Run 250m
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m
Everything But the Snatches.
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | 250.00 meters (820.3 feet) 2 reps |
| 2. | KettleBell Swing | Men: 55 lbs. (24.97 kgs.), Women: 35 lbs. (15.89 kgs.), 25 reps |
| 3. | OverHead Squat | Men: 75 lbs. (34.05 kgs.), Women: 45 lbs. (20.43 kgs.), 25 reps |
| 4. | Box Jumps | 0.61 meters (2.0 feet) 25 reps |
| 5. | SDLHP | Men: 75 lbs. (34.05 kgs.), Women: 45 lbs. (20.43 kgs.), 25 reps |
| 6. | Thrusters (Dumbbell) | Men: 75 lbs. (34.05 kgs.), Women: 45 lbs. (20.43 kgs.), 25 reps |
Mar 9 2010 - CF Endurance - AWESOME WEATHER RUN!
Run 400 / 1 minute rest.
Run 400 / 3 minute rest.
Run 1600 / 3 minute rest.
Run 400 / 1 minute rest.
Run 400 / done.
All out effort. BRING YOUR STOPWATCH!
Score for time excluding your rest period (8 minutes).
for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | |
Mar 8 2010 - No More Balls
11-9-7
200m OH Ball Run (25/16)
Clean or Modified (135/95)
Renegade Row (35/20)
--Modified = Pwr Clean then Adjust then Front Squat (Still RX)
3 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Smash Ball Run | 200.00 meters (656.2 feet) Men: 25 lbs. (11.35 kgs.), Women: 16 lbs. (7.264 kgs.), |
| 2. | Clean | Men: 135 lbs. (61.29 kgs.), Women: 95 lbs. (43.13 kgs.), 27 reps |
| 3. | Renegade Row | Men: 70 lbs. (31.78 kgs.), Women: 40 lbs. (18.16 kgs.), 27 reps |
Mar 6 2010 - CF Endurance - Hello Hill
Buy in: 2 mile group run @ conversational pace (75-80% RPE).
WOD: 400 meter hill repeats at high exertion (90-95%). Dont stop or walk at the finish - keep running. Recover down the hill maintaining good running form, hit the bottom and immediately start back up.
RX: 6 rounds; Non-RX 4 rounds.
25 minute cap.
6 round(s) for Rounds
| Exercise Details | ||
|---|---|---|
| 1. | Run | |
Mar 6 2010 - Roll the Dice
Complete Smash Ball Circuit with your partner. Roll the dice at your station. Add 10 to the number on the dice and each person completes the number of reps. Ex: Roll a 4 = 14 reps. Both you and your partner must complete the reps before moving to the next station carrying your smash ball (any style of carry). 3 rounds for time.
Station 1: Smash Ball
Station 2: Smash Ball Situps
Station 3: Smash Ball Burpees
Station 4: 1 minute Smash Ball Plank
Station 5: Smash Ball Russian Twists
Station 6: Smash Ball Overhead Lunges
3 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Smash Ball Circuit | |
Mar 5 2010 - Two Boys and a Girl Bday
Happy Birthday! LandanW, Ramsicus, Julie!
(Sorry No Picture) - Send me funny ones if you have them.
1 Mile Run
10 Rounds of:
3 BodyWeight DeadLifts
3 AirSquats
3 Burpees
1 Mile Run
And of course and BDay Suprise
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Run | 1600.00 meters (5249.6 feet) 1 rep |
| 2. | Dead Lift | 30 reps |
| 3. | Air Squats | 30 reps |
| 4. | Burpees | 30 reps |
| 5. | Run | 1600.00 meters (5249.6 feet) 1 rep |
Mar 4 2010 - Fran
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Thrusters | Men: 95 lbs. (43.13 kgs.), 45 reps |
| 2. | Pull-Ups | 45 reps |
Mar 4 2010 - CF Endurance - All Out for 8
For 8 rounds, run 2 minutes on, 1 minute off. Pace is all-out. If we dont see what you "eight" today for lunch, then you werent running hard enough. Score = total distance.
for Distance
| Exercise Details | ||
|---|---|---|
| 1. | Run | |
Mar 3 2010 - Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35lbs,
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Box Jumps | 1.00 meters (3.3 feet) 50 reps |
| 2. | Jumping Pullups | 50 reps |
| 3. | KettleBell Swing | Men: 35 lbs. (15.89 kgs.), 50 reps |
| 4. | Walking Lunges Steps | 50 reps |
| 5. | Knees to Elbows | 50 reps |
| 6. | Push Press | Men: 45 lbs. (20.43 kgs.), 50 reps |
| 7. | Back Extensions | 50 reps |
| 8. | Wall Balls | Men: 20 lbs. (9.08 kgs.), 50 reps |
| 9. | Burpees | 50 reps |
| 10. | Double Unders | 50 reps |
Mar 2 2010 - 3 Stooges
3 Stooges WOD (Happy Birthday TomW::Bennet::Miguel )
WOD Picture Coming Soon
26 Dips
37 SmashBalls (25/16)
46 Presses (65/35)
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26 PullUps
37 SmashBalls (25/16)
46 Presses (65/35)
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26 Dips
37 SmashBalls (25/16)
46 Presses (65/35)
--Suprise Present: 25 Min Cap or 25 Burpees
1 round(s) for Time
| Exercise Details | ||
|---|---|---|
| 1. | Ring Dips | 52 reps |
| 2. | Smash Balls | Men: 25 lbs. (11.35 kgs.), Women: 16 lbs. (7.264 kgs.), 111 reps |
| 3. | Push Press | Men: 65 lbs. (29.51 kgs.), Women: 35 lbs. (15.89 kgs.), 138 reps |
| 4. | Pull-Ups | 26 reps |
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choqlat 5 54
For thos e who have asked or may be wondering - here is a...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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CoachAsH 0 60
hey gang - dont forget that the final weigh in is a WEEK away! I know that everyone...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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CoachYocom 17 254
CrossFit Strong -- Athlete of The Month Strong Heart, Strong Mind, Strong...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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EricZ 8 129
If anyone is interested... The Tour of Dallas is a bike ride through Dallas on April 3rd 2010. ...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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MelissaK 3 126
FIRST! I would like to thank EVERYONE for a very successful first month of YOGA at CF Strong!!...-------- ----- --------- - -- ------ ----- -------------- ---- ---- --- -------- ---
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MARATHON KIDS FINAL MILE
3/27/2010 at 08:00 am
Loos Stadium [Addison] -
CrossFit Running Certification
4/17/2010 at 08:00 pm
Crossfit Strong Dallas [Dallas]
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CrossFit Yoga |
CF Strong Big D Marathon
|
CF Level 1 -- Feb 27 |
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