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masters teenagers

The time has come . . . .The 2016 Crossfit Games has officially begun! Above you will see the Masters/Teenagers events listed. Individual/Teams to be announced. Be sure to check back on the Crossfit Games website to view both the workouts and the Games themselves. Also be sure to go to YouTube for live steaming during all events.

STAGE 3: The Games

July 19 – 24, 2016

After two qualifying steps, the season culminates in the CrossFit Games, held at the StubHub Center in Carson, California. At the Games, hundreds of thousands of participants will have been whittled down to the world’s fittest 40 men, 40 women, 40 teams, 40 teenagers, and 200 masters. The stakes could not be higher; athletes are fighting for a piece of the 2.2 million dollar prize purse and the title Fittest on Earth.

At the Games, all bets are off. The slate will be wiped clean from the Open and regionals, and the athletes will confront multiple unforeseen challenges. These events will test them across broad time and modal domains, potentially involving everything from classics such as running and squats, to more exotic movements such as climbing and odd-object lifting. The athletes will complete short sprint-type events, medium-duration challenges, and longer tests of endurance. In the end, the fittest will have distinguished themselves from their peers through consistently excellent performance across the weekend’s events.

Beyond the individual competition, teams from around the world will work together in hopes of winning the Affiliate Cup. The high degree of strategy and teamwork involved make this a very popular category of competition.

The masters are divided into five male and female age categories, 40-44, 45-49, 50-54, 55-59, and 60+. Masters competitors’ impressive performances prove fitness truly is a lifelong endeavor and inspire all with their passion for CrossFit.


The warm weather is here and it looks like its going to stay! With all of this humidity and heat, try to stay as cool as possible. We are still doing our normal wods and lifts so if you need to scale, its ok. Our bodies aren’t used to training in this weather. Here are some helpful tips so you can stay ahead of the high temp.

  • Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, “hi-tech” running shirts and shorts. They are often made from material meant to keep you cool.
  • Sunscreen is a must. I use SPF 45 just to be safe. It’s important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.
  • Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you’re not thirsty. When you’re done with your workout, have a few more glasses of water.
  • Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules–small, simple packs of sodium and electrolytes that keep my system in check.
  • If you can, choose shaded trails or pathways that keep you out of the sun.
  • Check the weather forecast before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
  • Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous

Don’t forget to be aware of heat exhaustion and heat stroke. For most of us, once we get into the zone of our wod, we forget to listen to our bodies. If you notice any of these signs, take precaution, slow your roll, take a breather and drink something that is cold and not caffeinated .

  • High body temperature (104)
  • Altered mental state or behavior
  • Alteration in sweat (body shuts off sweat)
  • Nausea, vomiting
  • Flushed skin
  • Rapid breathing
  • Racing heart rate
  • Headache

( and WebMD)


CFG 2016

Crossfit Games 2016 is finally here! They start next week!

We all have those moments in our training when we get called out. It could be from our coach, lifting partner, or even just something that we notice with ourselves. Regardless of who it comes from and how seasoned of an athlete you are, it is important that from time to time this happens to you. It’s so easy for us to get caught up into routines and get comfortable that we don’t progress in a well-rounded manner. Before we know it months have passed and even though we are still progressing, unless we constantly feel challenged we can’t actually expect ourselves to grow without weakness. We forget that as comfortable as we may get it is still just as important to make sure we are out of our comfort zone.

Let me be the first to own up to and admit that I am fully guilty of this and have been called out on being too comfortable three times in the past few weeks. Sure it is frustrating to have these flaws be exposed but this was exactly what I needed to help push myself back out of my comfort zone. (Must be doing something to get noticed right??) Well getting called out was exactly what I needed to hear and already I’ve noticed a big difference in my attitude and how I’m approaching things.

The point is to make sure you keep your fellow athletes and swole mates in check with you. Please don’t go out and pick out every little thing you see, that’s not the point. The point is to call yourself out when you don’t do a movement RX when it is something you are fully capable of, recognize when a swole mate is struggling and help pick them back up and push to the finish, and never forget that no matter how comfortable you get always make sure you challenge yourself. Fully own and learn from your flaws. Focus on the positive and grow without weakness.

“Cindy is so easy.” “I hate Karen.” “Why do we always see Grace and Isabelle together?” “Oh, Fran will be there? I’M NOT GOING.” “Where has Diane been and who is Lynne?”

No, I’m not gossiping about the awesome ladies of our box.  I’m talking about The Girls of Crossfit.  The benchmark WODS named after women that knock you on your bum.  We’ve seen many but there are still more to try! A way to track your abilities, The Girls are designed to test you your speed, strength, stamina and mental toughess.

Check out the chart below for some of The Girls!


Created by East Dallas Crossfit

Created by East Dallas Crossfit.  Weights are listed as men’s RX.  The men/women weights are typically 135/95, 95/65, 225/150, 20/14



It’s probably safe to say that not all CrossFit enthusiasts are aspiring yogis waiting for the day to conquer the splits or a yogic headstand.

CrossFit goals tend to be more measured, revolving around heavy weights and faster times. That’s not to say flexibility is any less important in the sport of CrossFit. In fact, flexibility can often be a determining factor when it comes to achieving a PR on O-lifts and even zipping through WODs expeditiously.

Like all things CrossFit, improving flexibility takes time and that time should be spent stretching if you have visions of kissing your knees with straight legs and toes touching (something you’ve all thought about no doubt) or just simply going deeper and heavier in your overhead squat.

So this week I thought I would impart the benefits of stretching and having a flexible bod, not just when it comes to exercise :)

Stretching has a calming effect: Being zen is not only for yogis. Savasana can be achieved for all who stretch. As the muscles contract and lengthen the physical body relaxes, which then translates to a more relaxed and calm emotional state. If you’ve done any type of vinyasa yoga you’ll know what I mean, when I say stretching re-energises and relaxes.

Prepares the body for the pain ahead: Stretching allows the body to warm-up as it encourages the flow of blood to all the right places, being the muscles. The muscles then enjoy an oxygen supply and the nutrients needed to keep them going throughout a WOD.

Builds and elongates muscle: If washboard abs, a pair of guns and killer calves are on your wish list then stretching should be part of your CrossFit routine. Stretching allows you to move through the full range of motion when it comes to hitting weights, in effect creating long and full muscles instead of stunted ones. You know the ones I’m talking about, the stocky muscles that eventuate after too many Saturday night pushups.

Reduces the risk of injury: Just like vitamins are seen as preventative medicine for health by decreasing the likelihood of illness, stretching can be thought of as preventative medicine for the body by ensuring it stays mobile, flexible and best of all injury free. A flexible body means that your long muscles are not as susceptible to tearing so you have plenty of room to move if you’re attempting a heavy lift.

Stretching encourages fast recovery: There is a reason as to why we are trained to stretch before and after exercise. Not only does stretching warm the body but it does wonders for recovery and may just prevent the dreaded DOMS (delayed onset muscle syndrome). Exercising creates toxins in the body as muscles are exerted. By stretching the muscles after exercise these toxins move into the bloodstream and out of the muscles, where they can be broken down and eradicated. So in effect, stretching after a tough WOD means that when you’re tying your shoelaces or walking up a set of stairs the next morning you won’t be left feeling like a string puppet who just had their ropes tightened.

Stretching gives you that flexy feeling: One of the by-products of stretching is quite obviously improved flexibility. With an increased range of motion you might find yourself capable of moving into positions otherwise deemed dangerous, not just in the box!

In many fitness arena’s stretching is often overlooked with so many of us eager to get on with the tough stuff, something even the uber flexible are guilty of. However, I think it’s important to remember that being flexible presents many benefits to the human body that are not just exercised in the gym.

(’s wise words of wisdom)

From time to time life gets a bit chaotic and we easily fall out of routine. Sometimes it’s for the better, could be to allow us to individually grown, or maybe even just simply a much needed change. The most important thing to do is to keep moving and to keep your motivation up. The second you stop and the moment you have any doubt in your mind is the moment when you need that extra push. The same thing goes for our workouts. How many times have you heard a coach yell across the box to simply keep moving?? You may hate him/her at the time and despise the current workout but they have a point. . . never stop moving. I’m sure any athlete at our box can attest to that and agree that even though it doesn’t happen overnight, you will get to where you’re going and where you’re meant to be. All you need to do is just keep moving (or swimming. . .  .may or may not have just seen Finding Dori lol)

Here are a few inspirational quotes for everyone this week . . .

“Success isn’t always about greatness; it’s about consistency. Consistent hard work gains success. Greatness will come.” – Dwayne Johnson

“I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordan

“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.” – Arnold Schwarzenegger

“You miss 100 percent of the shots you never take.” – Wayne Gretzky

“It’s hard to beat a person who never gives up.” – Babe Ruth

“Champions aren’t made in gyms. Champions are made from something they have deep inside of them: A Desire, A Dream, A vision.” – Muhammad Ali


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