Hey guys, we have some important information about Memorial Day Murph this coming Monday!
We will be hosting the event at CrossFit Uptown only and using the Katy Trail and our new pull-up rig! We hope you will have time to come out and join us from 10am-12pm!
As quickly as possible:
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile
If you have body armor, wear it.
After high-school Drew received a baseball scholarship to play at Rice University, and in 2003, won a National Championship. After his baseball career was over, his competitive drive led him to experiment with other outlets such as triathlons, Brazilian jiu jitsu (BJJ), and Crossfit. Moving on from triathlons, he has found lifelong pursuits in BJJ and Crossfit! His quest for constant improvement has also created an insatiable desire for knowledge, and he is currently pursuing a Master’s degree in Biomechanics and Exercise Physiology at the University of Texas at Arlington. He is also a master ab-wheel roller.
Friday, April 15th come spend some time with your fellow CrossFitters at the new Katy Trail Ice House! Plan on meeting up after the Friday 6pm class. The theme for the social will be Sorority and Fraternity attire, so pop your collars, wear your coolest khaki shorts and come have a few drinks with us. If you aren’t sure what fraternity or sorority attire is, just locate the closest SMU grad at the gym…
It’s time to announce the winners of the Paleo Challenge. The results were nothing short of amazing. It has been exciting to see the transformations made in just ninety days. We saw people drop over 20 pounds, lose over 5 inches off their waist, and double, and in some cases triple, their pull-ups while simultaneously reducing the amount of help needed with bands.
Justin lost 4.75″ around his waist and increased his pull-ups from 6 to 25!
Courtney lost 5.25″ around her waist and increased her pull-ups from 26 with a green band to 35 with a blue band!
Dawson lost 1″ around his waist and increased his pull-ups from 18 to 25!
B.J. lost 2″ around his waist and increased his pull-ups from 9 with a blue band to 27 with a blue band!
Thank you to all those who participated. We hope that you learned a lot about how proper nutrition can affect your daily life and performance in the gym. Keep up the hard work!
If you are impressed by these result and would like to begin your own transformation, contact a coach to get started.
We are excited to show you the final designs from the submissions we received for the T-Shirt Contest! Everyone had great ideas for designs. Below are 5 designs, in the comments, let us know which are your favorites. We will choose two of them and have them made shortly! Give us your vote by Monday and let’s get some fresh new shirts.
Thanks to Casey, Justin D, Adrian, and Julianna. Also, big thanks to Eric V for making these designs come to life. We really appreciate all of the submissions we got, you all rock!
Right click the image and download or open in another tab to view at full res.
Starting next week, we will begin holding Olympic Lifting focused classes 2 days a week. They will be coached by Eric and Spencer.
When
Wednesday evenings at 7:30 pm
Friday afternoons at 4:30 pm
Class info
The Olympic classes will include only the Olympic Lifts and various assistance movements and variations of the full lifts (hang, power, pulls, etc). This does not mean you will not get stronger on this program, heavy snatches, clean and jerks, and variations will definitely make you stronger. We want to be able to dedicate a full hour to improving your technique on the lifts.
How it works
The classes will count against your current membership, which means you can choose how to spend your classes during the week. There is only 1 catch.
The catch
If you want to attend the Olympic Lifting classes we require everyone to commit to attending at least 1 class, preferably both each week for a minimum duration of 4 weeks. This is for a couple reasons. First, it ensures that the athlete is exposed to the progression of skills, and continuing advancement of movement and work load according to the program. Second, it is all around better for the athlete for retaining skill specific improvements and strength improvements. So for instance, a member with a 4x a week membership could do 2 CrossFit and 2 Olympic classes.
Other important info
The classes will be capped at 10 to ensure proper individual help during the class so be sure to sign up quickly if you are interested.
There are two ways to join after the classes have begun:
1. Wait for a cycle to end (we will announce and let you know)
2. Schedule private classes with Spencer or Eric to get caught up and then enter the classes when ready
Is this really the thing for me?
That depends on what your goals are. Have you ever felt that strength is your primary issue when dealing with a workout? Have you ever felt that your technique really holds you back from adding more weight and moving faster? If you answered yes to either or both, then this class is perfect for you. Training the Olympic lifts will not only make you stronger, but it will improve your coordination and body control. It will also allow you to feel more comfortable moving weights in a fast-paced CrossFit WOD.
Have other questions? We have set up a forum in our Olympic Weightlifting group for just that reason. Head on over by clicking the link below and ask away.
Because we are limiting the class to 10 people at first let us know you are interested by emailing one of the coaches. Also, it should go without saying that dedication is key. If you can’t commit to completing a full cycle and attend regularly, please let someone else take advantage of the class for now.
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