Cauliflower Mash

by JJ Christopher in Recipe | Leave a comment

IMG_2524Cauliflower Mash

- recipe description compliments of Katrina M. (inspired by a Google Search)


Prep Time: 15 minutes

Cook Time: 15 minutes


Serves: 4-5 servings



    • 1.5 cup of chicken or vegetable stock
    • 5 cloves of garlic, smashed and, if you’re feeling ambitious, peeled
    • 3 sprigs of rosemary (optional)
    • 1 cauliflower head
    • a bunch of fresh chives



Use a pot to combine the chicken or vegetable stock, garlic, and the (optional) rosemary, bring mixture to a boil and then reduce to a simmer.

While the liquid is boiling cut the cauliflower into smaller chunks, Google uses the word florets to describe the small pieces. Once the liquid in the pot has been reduce to simmer, add in the cauliflower pieces, aka florets. Be sure to cover the pot and steam until the cauliflower is tender, about 10 minutes.

Transfer the cauliflower to a food processor, cover, and blend until you get the consistency you like.  Blend for a shorter amount of time to get a little chunkier mash and longer to get a smoother creamier mash.

Pour into a serving bowl once the consistency desired is achieved and garnish with chopped up chives. Boom! Enjoy.



by JJ Christopher in WOD | Leave a comment


back squat

    • 1 RM



3 rounds (8 min. cap)

    • 10 deadlifts (275/185, scale to 65-75% 1 RM)
    • 50 double-unders (scale: 25 double-under attempts)

rest 4 minutes

4 min. AMRAP

    • 5 push-ups
    • 10 ab-mat sit-ups

#DStCleanEats All August Long

by JJ Christopher in Event | Leave a comment

This month, we’ll begin rolling out member-tested (AND member-approved!) clean eating recipes. We won’t attempt to define what we’ll exactly consider “clean eating” – paleo, functional paleo, Whole30, vegetarian, vegan, gluten-free, etc. are all more than acceptable – but these recipes will combine real, whole foods and ingredients into healthy meals which will fill you with energy, will fuel your workouts, and will actually taste delicious!


Since these recipes will be sourced from you, our members, we encourage you to send us your favorites and provide feedback on any of the ones we post. Additionally, we’ll be tagging each recipe we post on Instagram with the hashtag


so you can easily find past recipes AND so you can post your own pictures and descriptions from your personal Instagram account.


We look forward to seeing and tasting all of the creative meals you come up with!

Damn Delicious Honey Mustard Chicken

by JJ Christopher in Recipe | Leave a comment

IMG_2736Damn Delicious Honey Mustard Chicken

- recipe description compliments of Katrina M. (original recipe from


Prep Time: 10 minutes

Cook Time: 35 minutes


Serves: 8 servings



    • 8 chicken thighs, bone-in-skin-on (skin on makes a huge difference for texture and tastiness – editor’s note: if you want to keep this recipe even more healthy but, unfortunately, potentially a little less tasty, remove the skin)
    • 3 sprigs rosemary (add more for garnish)
    • 2-4 tablespoons chicken stock
    • 4 tablespoons Dijon mustard
    • 4 tablespoons honey
    • 4 tablespoons mustard, whole grain (it’s not grain, it just the whole seed ground just enough to make a paste)
    • 1 tablespoon olive oil
    • salt and pepper to taste


Mustard Rub ingredients:

    • 1 teaspoon olive oil
    • 3 tablespoons whole grain mustard
    • salt and pepper to taste



Preheat the oven 400 degrees Fahrenheit.

In a small bowl, combine all the Mustard Rub ingredients (olive oil, whole grain mustard, and salt and pepper to taste). Once mixed, use your fingers, or if you’re fancy, a brush to rub the mix on the chicken thighs – just make sure to work both sides.

In a larger bowl, whisk together Dijon mustard, honey, and chicken stock (the stock can be adjusted to your taste, you can add more or less). Once you have your desired consistency, set the bowl aside.

Place a large oven-proof skillet (we use our 12 inch cast iron) over medium high heat and add the olive oil. Add the chicken, skin-side down and sear both sides until golden brown, which can take 3-5 minutes per side. I like mine really crispy so it tends to take longer. Turn off the head once both sides are seared. Then add the large bowl of mustard mixture to the skillet and sprinkle with rosemary.

Place in the oven and roast for 25-30 minutes until completely cooked through. Use a meat thermometer and make sure the internal temperature reaches between 170-175 degrees. Serve immediately and enjoy!


*** This recipe is perfect when served with cauliflower mash. (Look for that recipe to be posted soon!) ***


by JJ Christopher in WOD | Leave a comment



Get you PRs on the July 2015 PR Board TODAY before it gets wiped down tomorrow!


with a partner, one working at a time

100 burpees

100 hang power cleans (115/75) (sub: heavy Russian kettlebell swings)

100 ring rows (Rx=rings hang straight down, scale as necessary)

100 wall balls (20/14, can be partner wall balls)

- 200m run as a team after each set of 100 repetitions is completed

- movements can be performed in any order except that all 100 repetitions of a single movement must be completed as a team before moving onto the next


15 rounds

    • 1 minute race pace
    • 1 minute paddle

Check out:

2 rounds

    • 1 minute wall sit
    • 1 minute squat hold
    • 1 minute plank hold


by JJ Christopher in WOD | Leave a comment

Open Gym: 11:00 am – 2:00 pm

FREE Trial CrossFit Class: 11:30 am – 12:15 pm

Olympic Weightlifting: 12:00 – 1:30 pm

Strength programming for the week of 8/3/15 – 8/8/15:

Monday 8/3/15

metcon only

Tuesday 8/4/15

back squat

        • 1 RM

Wednesday 8/5/15


        • pistol and handstand work

Thursday 8/6/15

metcon only

Friday 8/7/15

clean & jerk

        • 8×3 power cleans+1 jerk @ 65% 1 RM

front squat

        • 10×3 @ 65% 1 RM (speed)

Saturday 8/8/15

metcon only


by JJ Christopher in WOD | Leave a comment


30 min. AMRAP with a partner

    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
    • 200m run
    • 25 ab-mat sit-ups

- partners alternate rounds with one person working at a time

DSCF Summer Co-Ed Beach Volleyball….WINS! (7/30)

by JJ Christopher in Announcement | Leave a comment



“In an unexpected twist, the D St. squad came through with a W. We turned on our spiking skills, returned serves, and bump, set, spiked our way to victory! This hopefully raised our winning percentage above 12%!


We hope our newest ringers, Jupe and Cassidy, are able to join the fabulous D St. lineup for playoffs next week!!!”

- Captain Kate


Join the team next week as they head into the first round of playoffs!


by JJ Christopher in WOD | Leave a comment



    • Try attending class at a time of the day you don’t normally do as we wrap up July 2015’s Routine Change Challenge. See some new faces, make new friends, and see if a new routine works better for you!



    • 1 RM



Tabata Russian kettlebell swings (70/53)

1 min. rest

Tabata box jump step downs (24/20)

1 min. rest

Tabata bodybuilders (kick out to a plank, spread the feet, close the feet, push-up, hop to a standing position)

1 min. rest

Tabata 4-count mountain climbers (each 4-count mountain climber is one rep)

- a Tabata is 20 seconds of work followed by 10 seconds of rest for 4 minutes (8 rounds of work total per Tabata interval)

- recored four separate totals, one per Tabata


by JJ Christopher in WOD | Leave a comment




snatch (sub: clean)

    • 3-5×1 power snatch (sub: power clean)




5 rounds (20 min. cap)

    • 400m run
    • 15 overhead squats (95/65) (sub: front squats)
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