I Love The Valley

"Tabata This"

Row (Calories) Rest 1 minute Squat Rest 1 minute Pull-up Rest 1 minute Push-up Rest 1 minute Sit-up

A full Tabata cycle is used for each movement. This means 8 rounds of 20 seconds of max effort, followed by 10 seconds of complete rest. The scoring for is the lowest score from each movements added together. For instance, a lowest rep count of 5 calories, 15 squats, 5 pull ups, 6 push ups, and 6 sit ups, would result in a 37.


For those of you who aren’t aware, All Cities Open (ACO) is this Friday (12/13) and Saturday (12/14). ACO is one of the largest competitions in the area and is put on by the team at Crossfit Dallas Central. Crossfit Deep will have four teams and three individuals competing. We’d love to have as many members as possible at the event to cheer on our competitors. All of the coaches will be at the event. So the 4:30, 5:30 and 6:30 pm classes will be cancelled on Friday and all Saturday classes will be canceled as well. There will be two events on Friday night and three events on Saturday.

The individuals competing are Jason Hoggan, Lindsay Marshall and Tiffany Syfan.

The teams are as follows: Team 1: Heather B, Tara C, Kevin K, Chip P. Team 2: Caitlin M, Kylee F, Robert H, Jeff B. Team 3: Kasey M, Hayley R, Robert H, Collin B. Team 4: Chandler T, Mel K, Robbie C, Dawson C.

The event will be at Heath High School in Rockwall. The address is 801 Laurence Drive, Rockwall, TX 75032. The events start at 5:00 pm on Friday and 8:00 am on Saturday.

We hope to see as many of y’all there as possible in your Deep gear.