Gym Info


9850 Walnut Hill #405
Dallas, Texas 75238



CrossFit Classes:

Classes are approx. 1 hour long
M - F: 5:30 AM, 6:30 AM, 12:00 PM, 5:30 PM, 6:30 PM (except Friday)
F: 6:00 PM
M, W, F: 8:00 AM
Saturday: 9:00 AM
Sunday: Closed

Additional Information?

We'd love to hear from you to answer any questions you may have about CrossFit and CFLH!
General inquires: or see the coaches!

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Posted on 23. Jul, 2014 by in W.O.D.

“The Bear Complex”
Without stopping or dropping the bar, complete the following sequence, seven times:

  • Power Clean;
  • Front Squat;
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat;
  • Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping or drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

  • PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO (SHOWN HERE). It will help clarify things immensely.
  • Cherry-Pickers: If you skip this workout because there’s no running in it, or because you’re concerned that “you won’t get enough of a cardiovascular response”, you are MISSING OUT. This is one of the most rewarding CrossFit WOD’s we program.
  • There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds.
  • Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground.
  • Athletes are to START LIGHT, and add weight after each completed sequence of seven.


Barbell roll outs: 3 x 5

Friday preview: Double unders, burpees

Avoiding injuries requires more than rest and ice


Meal of the Day



Our next session of kids classes is set to start on Tuesday, June 24! Classes will run Tuesday, Wednesday, and Thursday 4:00 – 5:00. The session will run for six weeks, ending on July 31. The cost is $250 (plus tax) for all six weeks or $65 (plus tax) per week if you want less than six weeks. Get the kids moving this summer with some fun activities designed to help them move better and faster. Please email if you have any questions.

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