Friday, May 6, 2016

Last day to sign up for the nutrition challenge is today!
We have a 6:30pm CrossFit class starting tonight and every Friday for the month of May!

ATTENTION:

THIS SATURDAY, MAY 7 THERE WILL ONLY BE A 7:30AM CLASS.
NO 8:30AM CLASS.


 MAY MELTDOWN: 
TODAY IS THE LAST DAY TO REGISTER AND STILL GET A TSHIRT!
DON'T PROCRASTINATE! SIGN UP TODAY, TAKE THE CHALLENGE AND GET A TSHIRT!  Sign up HERE by May 6th for $29.95. 




WOD
3 rounds for time:
30 pistols
5 muscle ups
10 KBS 70/53

Optional
5 rounds for quality
1 legless rope climb
30 sec hollow flutter kicks


Thursday, May 5, 2016


Come try your first class for FREE today!

ATTENTION:

THIS SATURDAY, MAY 7 THERE WILL ONLY BE A 7:30AM CLASS.
NO 8:30AM CLASS.

MAY MELTDOWN: TOMORROW (FRIDAY, MAY 6) IS THE LAST DAY TO REGISTER AND STILL GET A TSHIRT! DON'T PROCRASTINATE! SIGN UP TODAY, TAKE THE CHALLENGE AND GET A TSHIRT!  Sign up HERE by May 6th for $29.95. 

For time
21 burpees
21 ring dips
400m run
15 burpees
15 ring dips
400m run
9 burpees
9 ring dips
400m run
 
MOB WOD: 6 min
2 min: 1 min each partner-shoulder stretch
2 min: butterfly wall (sit with butt and shoulders against wall, use hands to gently push knees down toward floor)
2 min: 1 min each partner – shoulder stretch

Wednesday, May 4, 2016





This Saturday, May 7th, we will only have 1 class @ 7:30am!  No 8:30am class!

Get your wod in and then come join a few of us here:http://www.crossfitdfw.com/2015/05/02/legion-8-hero-wod/



May Meltdown starts next week!

2016 May Meltdown Nutrition Challenge
Sign up HERE by May 6th for $29.95.  After May 6th cost is $39.95.
May 9-June 4

Coach led For quality
3x5 Goblet squat (tempo 53x1) coach counts for the class


8 rounds
100m sprint (if injured and rowing, row 125m)
Max unbroken TTB
Rest as needed between rounds. Score=total TTB
 
Optional: 
3 rounds for quality
10 Turkish get up, 5R/5L (Medium weight)
8 KB good mornings
 
 
Mod WOD
1 min: lunge stretch R
1 min: lunge stretch L
2 min: calf stretch R
2 min: calf stretch L

Tuesday, May 3, 2016



This Saturday, May 7th, we will only have 1 class @ 7:30am!  No 8:30am class!

Get your wod in and then come join a few of us here:http://www.crossfitdfw.com/2015/05/02/legion-8-hero-wod/


2016 May Meltdown Nutrition Challenge
Sign up HERE by May 6th for $29.95.  After May 6th cost is $39.95.
May 9-June 4
 
EMOM 10
Even: power clean + 5 push press
Odd: rest & add weight
 
Complete as many rounds as possible in 8 minutes of:
20 Alt DB snatch
50 double unders
 
Optional: 3 rounds
60 second face up Chinese plank
30 sec arch flutters

MOB WOD: 
1min: banded shoulder distraction R
1 min: banded shoulder distraction L
2 min: calf stretch R
2 min: calf stretch L

Monday, May 2, 2016


This Saturday, May 7th, we will only have 1 class @ 7:30am! Get your wod in and then come join a few of us here:http://www.crossfitdfw.com/2015/05/02/legion-8-hero-wod/
2016 May Meltdown Nutrition Challenge
Sign up HERE by May 6th for $29.95.  After May 6th cost is $39.95.
May 9-June 4
 
Strength: 8 min to find a heavy thruster
Endurance: find heavy thruster, then row 500m as fast as possible
 
12-9-6 reps for time of:
Thruster 165/115
CTB pull ups
 
*or use 70-80% of 1rm thruster
 
Optional:
5 min AMRAP bar muscle up! No bar muscle up? Spend 5 minutes working on muscle up progressions on the bar or the low rings.
 
MOB WOD:  set clock for 4 min
2 min: Pigeon stretch R
1 min: floor shoulder stretch
2 min Pigeon stretch L

Sunday, May 1, 2016

 
Sign up HERE by May 6th for $29.95.  After May 6th cost is $39.95.
May 9-June 4
 
Join us for a 26 day journey of discipline that will result in a clearer mind, leaner body, and several other mental and physical gains.  (and you get a t shirt!)
  • Do you have aches and pains that you simply dismiss as part of the aging process?
  • Are your energy levels low?
  • Do you find it difficult to lose weight or get lean no matter how hard you work out?
If you answered yes to any of the above questions, then you need this challenge! What is included? 
  • access to coaches for guidance and motivation
  • information to guide you through your grocery shopping trips
  • pre and post body measurements
  • pre-baseline WOD
  • post-baseline WOD
  • meal plan ideas
  • food journal
  • access to our CFNM blog,  ideas for  recipes or just a place to vent or get support to make sure you stay the course.
  • Coaching and accountability to keep you on track! Between the coaches and your teammates, you will have no choice but to succeed!
Rules to Win:
  • Post on the CFNM blog daily to earn 1 point/day for your team
  • Support each other and try to eat clean for 26 days
  • Cheats will NOT negatively impact your team. But you will report cheats to your coaches.