Workout of the Day

Women Of War

4 Rounds

8-10 Goodmornings @ 30X1
Rest 60 seconds
8-10 Pullups @ 30X1

“Diane”

21-15-9
Deadlift (225#/155#)
Handstand Pushups

Running Wild

Back Squat

5 Sets of 3

For Max Total Reps

Max Distance Run in 4 Minutes (100m Shuttle Run)
Rest 60 Seconds
Max Power Snatch in 3 Minutes (135/95)
Rest 60 Seconds
Max Burpees in 2 Minutes

After Hours

5 Rounds

1.1.1.1 Push Press (rest 5 seconds between each single)
Rest 60 seconds
10 Slow Lower Toes to bar
Rest 60 seconds

15-12-9

Plyo Push Up
Overhead Walking Lunge Each Leg (95/65)

West Coast

Chin-up

Find a 3 Rep Max

Then reduce difficulty slightly (easier band, less weight, add kip, etc) and perform:

10 singles with 10 seconds of rest between each rep

As quickly as possible

50 Box Jumps
40 Pull-ups
30 Kettlebell Snatches
20 Handstand Push-ups
30 Kettlebell Snatches
40 Pull-ups
50 Box Jumps

Ghost Of A Chance

Every minute on the minute for 10 minutes

2 Power Cleans + 1 Jerk
15-20 Double Unders depending on skill

4 Rounds

Partner A:
200m Row (all out sprint)
Partner B:
Max Wallball
Partner C:
Rest

Rotate until all three partners have completed 4 rounds.

Important Announcement

From Spencer,

Almost four years ago, in July 2010, Megan I moved to Dallas with no home, no friends, and nowhere to really drop roots. Our plan was to move to Dallas, let me complete my master’s degree, and move directly home as fast as possible. We were both hesitant to make friends, establish a community, or get too attached to anything specific in Dallas. CrossFit Deep Ellum made that impossible. We were immediately taken into the community and immediately made to feel at home. As the gym grew and our roots grew deeper and deeper in this community, we felt more and more like this is the place we would live for the rest of our lives. Our plan to move back home was slowly becoming a thing of the past.

However, with the addition of our new baby girl Emma Katherine, some of our priorities have changed and shifted a bit. Last week, Megan and I were offered the opportunity to move home. Kings Ridge Christian School in Alpharetta, Georgia offered me a job as Strength and Conditioning Coordinator and Christian Education teacher. The opportunity to be near family, put our kids through a private school education, and enjoy the benefits of a school year schedule is something we could not pass up. When Megan and I listed the pros and cons of taking the job or staying here in Dallas, every con we listed for leaving Dallas involved friends and community we would miss (and the amazing food). We are sad to leave such an amazing community of friends, but we know that our time in Dallas was well spent, and we could not be more grateful for each of you.

There’s no hard date on when we will be moving this summer, but it will probably be sometime in the middle of June or July. We plan to make the most of our time here before we leave.

Thank y’all for being such an awesome community.

Spencer Arnold