by JJ Christopher in WOD | Leave a comment

Yoga: 10:00 am – 11:00 am

Open Gym: 11:00 am – 2:00 pm

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

Strength programming for the week of 11/24/14 – 11/30/14:

Monday 11/24/14


        • 3 RM

Tuesday 11/25/14

front squat

        • 1 RM

Wednesday 11/26/14


        • accumulate 30 muscle-ups (sub: 30 strict pull-ups, 30 strict ring dips)

Thursday 11/27/14

turkey, mashed potatoes, stuffing, crescent rolls, pumpkin pie (sub: apple pie) with ice cream

        • accumulate as much as possible in one sitting

Friday 11/28/14


        • accumulate as much as possible in one night

Saturday 11/29/14

clean & jerk

        • 10 min. EMOM, 3 power cleans @ 65% 1 RM clean & jerk


by JJ Christopher in WOD | Leave a comment


4 rounds with a partner

    • 500m row
    • 40 box jumps (24/20)
    • 30 power cleans (155/105)
    • 20 handstand push-ups
    • 10 burpees

- share the work however you like, rotating on and off movements as desired


by JJ Christopher in WOD | 2 Comments


power snatch + hang snatch

    • 1 RM





    • muscle-ups (sub: 2x pull-ups + 2x ring dips/push-ups)
    • snatches (135/95)

Movember 2014 Fundraising and Workout

by JJ Christopher in Event | 2 Comments

IMG_5034By now, you’ve likely seen this beauty and have wondered:

“How can I give money to see MORE of that AND on the other charming gentlemen at my gym?”

Well, here is your chance!!!


Movember Fundraising

The Division St. CrossFit Movember donation page has officially launched and we invite our entire membership to participate in “CHANGING THE FACE OF MEN’S HEALTH”! Guys, if you’ve been growing your own lip caterpillar (or full beard), PLEASE join the Division St. CrossFit Movember team by setting up your own donation page with a photo of your face. (Ladies, you can do this too.)


Use the following team link to get started: http://moteam.co/division-st-crossfit


As the team page populates with faces, EVERYONE (including non-members) may begin “voting” for the best(/worst) mustaches by donating to that mustache (feel free to name yours). Each dollar raised will count as one vote and the mustache with the most votes will be crowned “BEST(/WORST) MUSTACHE”.


Caveat: For some, mustaches are frowned upon in the workplace, so guys with beards should upload photos of their bearded faces until they are ready to shave down to just the mustache (photos can be uploaded as your facial hair landscaping progresses!). Since this may not be until Sunday, November 30 we will look to extend the voting through the first week in December to allow them to catch up. Until then, we may have to work some Photoshop magic.


Movember Workout

Movember 2014 would not be complete without a workout to correspond with our efforts. We’ll be teaming up with lululemon athletica Bucktown and EVERYONE is invited to participate. It will be tough but you will be rewarded with FREE lulu swag (we’re not saying what just yet though)! Additionally, mustaches WILL BE REQUIRED. So guys must shave down prior to the workout. If you don’t have a mustache, one will be provided to you.


The workout will take place on Sunday, November 30 at 11 am during Open Gym. Because free gear is involved, registration on MindBody will be mandatory. It will open one week out and close 24 hours in advance. So, sign up and….


Let’s get stachey!


by JJ Christopher in WOD | Leave a comment


front squat

    • 12×2 @ 65% 1 RM

- the focus on these squats is SPEED out of the bottom. if it helps to think of it in terms of tempo, take 1 to 3 seconds to lower the weight then explode out of the hole.

- other things to keep in mind:

- select a weight (+/-5%) which should allow you to maintain speed but is still heavy enough to be challenging

- try not to bottom-out – reverse direction at or just below parallel

- keep an upright torso

- rest 30 to 60 seconds between sets (if working with a partner, enough time to change weights and for them to get their work set in)




    • double-unders
    • wall balls (20/14)
    • kettlebell swings (53/35)


by JJ Christopher in WOD | Leave a comment



    • 5×5 @ 80% 1 RM

- lower and reset each repetition at the bottom



500m row


    • power snatches (115/75)
    • lateral bar-hop burpees

500m row

Division St. CrossFit is Now a Kitchfix Hub!

by JJ Christopher in Announcement | 4 Comments

Kitchfix Logo croppedturkey-enchilada-websiteWe’re happy to announce that

Division St. CrossFit is NOW a Kitchfix hub!


We are excited to share Kitchfix with you all! Kitchfix is Chicago’s healthiest prepared meals and catering company fueling busy professionals, CrossFit athletes, professional athletes, and anyone that values high quality and delicious food! They are the most convenient solution for fueling your busy lifestyle. These ready-to-eat meals are chef-crafted with nutrient-dense, organic, gluten-free, dairy-free, local, anti-inflammatory, and (most importantly) TASTY ingredients. About half their menu is Paleo, too. Plus, their food provides as much flavor as it does nutrition!


These meals contain everything your body needs and nothing it doesn’t.


Here’s how it works:

  1. Sign up at www.kitchfix.com and select your meals from their weekly menu.
  2. Choose hub pick up and then choose Division St. CrossFit.
  3. Pick up your order the following week on either Monday or Wednesday after 5pm–whenever is convenient or you!
  4. Simply reheat the meals according to the provided directions and enjoy!


Other fun facts:

    • Meals last about 4 days and juices last 2 days.
    • You can come into the gym to pick up your meals anytime after the scheduled drop off.
    • They can accommodate special preferences like food allergies or substitutions.
    • There is no minimum order but delivery is $3.
    • If you order more than once per week, let them know and the second delivery fee is waived!
    • Don’t want to order? Contact info@kitchfix.com to set up complimentary VIP ordering and they will take care of you!


Place your order for next week (our very first delivery will occur Monday, November 24!):


Contact: info@kitchfix.com or 312-402-0221


by JJ Christopher in WOD | Leave a comment


power clean & push jerk

    • 15 min. to work up to heaviest touch-and-go triple
    • 5 min. to work up to heaviest touch-and-go double

- at lighter weights, work on SAFELY bringing the bar back down to shoulder height after push jerking by keeping your elbows up, letting the bar land across your deltoids, and using your legs to absorb the shock



4 rounds

    • 15 push presses (95/65)
    • 15 pull-ups
    • 15 box jumps (24/20)

Thanksgiving 2014 Schedule

by JJ Christopher in Announcement | Leave a comment

Below is the class schedule for the Thanksgiving holiday week:

Wednesday, November 26

    • 6 am
    • 7 am
    • 12 pm (noon)
    • no Open Gym or evening classes

Thursday, November 27 (Thanksgiving Day)

    • no classes

Friday, November 28

    • no classes

Saturday, November 29

    • 8 am
    • 9 am
    • 10 am


by JJ Christopher in WOD | Leave a comment


back squat

    • 5×5 @ 80% 1 RM

- increase the weight on each work set, if desired



12 min. AMRAP

    • front squats (185/135)

- every time you set the bar down:

    • 10 kettlebell swings (70/53)
    • 20 ab-mat sit-ups
    • 30 double-unders

- compare to 2013.11.08 (kinda)

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