CrossFit Denton County

Bring Your Friends Tomorrow

Just wanted to remind everyone of our Saturday workout tomorrow at 10:00 am.

To attend you need to bring a friend who is interested in joining our community. During this class we will explain the CrossFit philosophy and give them a good workout, so they can experience it first hand.

Above: Rylie (left) and Payton (right) put their name on the PR-board with 69 and 52 double-unders.

Below: CFDC 101 evening class finishing up Monday's workout.

Friday, July 30: Daily Workout

Strength
Jerks 2-2-2-2-2-2

Met-Con
21-15-9
Wall Ball
KB Swings
Burpees

Cash-out
Handstand Holds

Post notes, loads, and time to comments.

Thursday, July 29: Daily Workout

Skill
Ring pulls (ring rows, false grip pull-ups, muscle -up work)

Met-Con
"The Chief"
5 rounds
AMRAP 3 minutes of
3 Power Cleans @ 65%
6 Push-ups
9 Squats
1 minute rest between rounds

Cash-out
Knees to Elbows

Post notes, loads, and reps to comments.

Olympic Lifting Workshop

When: Saturday, August 21st from 9 AM – 12 PM
Where: Crossfit Denton County

Cost: $75

Nationally recognized Olympic lifting instructor, Dutch Lowy, will cover in detail the snatch and clean and jerk during the three hour class. The class offers increased technical proficiency in the lifts, and an opportunity to increase strength and work capacity. Not only is Dutch one of the most sought after instructors in the region, but he is a well accomplished CrossFit athlete, competing in the CrossFit Games in 2008 and 2009, finishing 7^th overall in 2008. In 2009 he placed 1st in 2008 at Hell’s Half Acre Regional (Ft. Worth).

“Lindsey and I trained with Dutch several times over the last year. We have both consistently increased our PR because of his expert knowledge of the lifts and his ability to coach you out of your flaws. I highly recommend this work shop to everyone looking to become a better lifter.” – David Nichols

Wednesday, July 28: Daily Workout

Skill

Double-Unders

Strength

Snatch 6x2

Met-Con

On a 2 minute timer: 50 thrusters @ 40% of PP.

For every rep not completed men must perform 3 burpees and women must perform 2 burpees.

Cashout

GHD Situps

Post notes, loads, and reps to comments. Old article, but always a good reminder.

Tuesday, July 27th: Daily Workout

Skill

Pistols

Strength
Back Squat 6x2

Met-Con
3 rounds:
20 Box Jumps
20 Kettle bell Swings
10 Pull-ups
Rest 2 minutes

Cash-out

Planks

We all have rough days at work, make mistakes, have bad workouts, but let us not forget to ENJOY LIFE! Don't spend your days treading water in negative thinking, but swim towards a positive outlook on life.

Monday, July 26th: Daily Workout

Regular Class
Part 1: Tabata row for calories (8 rounds of :20 on/:10 off - total time 4:00)

(Rest 5 minutes)

Part 2: Complete 8:00 AMRAP

7 deadlifts @ 60%

50 double-unders (scale to du ability/aprox. 60 seconds of work)

CFDC 101 WOD
AMRAP 8:00
10 Squats
5 Push-ups
10 Sit-ups
50m run

Post calories and rounds completed in comments

Jack during the CF Kids workout at the CFDC Summer Games.

Get signed up now! CFDC 101 Class

We are opening up another CFDC 101 Class next Monday, July 26th at 6:00 pm. This class is designed for all new members and people interested in joining the CFDC Family. The 10 session program provides a step-by-step, work at your own pace, introduction to CrossFit. The 101 class is ideal for that friend or family member who has been wanting to try CrossFit but is nervous. For more information read here.

Details: Monday and Wednesdays 6:00 am OR 6:00 pm.

Cost: $150

Dates: July 26th - August 25th