DSCF Goes to the Grocery

by JJ Christopher in Event | Leave a comment

holistic-denver-co-nutritionistRecently, I’ve received a lot of questions regarding diet, nutrition, and supplementation from members looking to make a change in their eating habits. This is GREAT! You work out hard so it makes sense that you’d want to maximize your time and energy (and results!) by feeding your body with the proper fuel. Plus, it’s about to be summer! So now is the perfect time to get ready to show off your progress (or prevent you from jeopardizing it….depending on your summer plans ;)).


Yet, the most challenging aspect of making a change is having a plan and putting it in motion. There are so many questions and possibilities that it makes it difficult to know where to begin. So….

let’s do it together!

Here’s the plan:

  1. Clean out your fridge, your pantry, and your cupboards. (optional: save this as the last step)
  2. Meet at the gym (on a date/time to be determined) for an informal nutritional presentation and discussion.
  3. Head to the brand new Mariano’s on Chicago Ave. for a guided field trip to help you navigate the maze of aisles, shelves, and bins. You’ll be provided with a shopping route to steer you toward the food on which to base your diet while avoiding the processed, packaged junk.


If you’re interested in attending, please comment below so we can look to schedule something for an upcoming weekend.


by JJ Christopher in WOD | Leave a comment



Friday Night Lights is on hiatus until further notice.

There will definitely be one more before the summer heats up….and it’s gonna be a doozy. Stay tuned!


back squat

    • 3 RM



    • 30 double-unders (sub: 1x double-under attempts)
      • 15 wall balls (20/14)
      • 15 box jumps (24/20)
    • 60 double-unders (sub: 2x single-unders)
      • 30 wall balls (20/14)
      • 30 box jumps (24/20)
    • 90 double-unders (sub: 2x single-unders)
      • 30 box jumps (24/20)
      • 30 wall balls (20/14)
    • 60 double-unders (sub: 2x single-unders)
      • 15 box jumps (24/20)
      • 15 wall balls (20/14)
    • 30 double-unders (sub: 1x double-under attempts)

Re-Introducing….Coach Al!

by JJ Christopher in Announcement | 2 Comments

profile picAlison Lampier is a certified CrossFit Level 1 trainer and had been with us previously throughout the spring of 2013. She’s back again as one of your Division St. CrossFit coaches! Al will be coaching Saturday mornings at 10 am so make sure you come take one of her classes! We are happy to have her join our team and look forward to her helping you achieve your fitness goals.

About Al:

Alison Lampier – Coach


Al’s been an athlete her entire life. From soccer to basketball, track & field, rugby, and even D1 rowing, she’s been active since she could walk. Not until Al found CrossFit in 2010 did she find her true athletic passion. It’s the one sport that requires her to push past both mental and physical blocks. And after being sidelined by multiple injuries in the past, it’s the most sustainable form of fitness she’s yet to discover. After being an active member in the CF community for a few years, Al became a CrossFit Level 1 Trainer and ACE-CPT. Ever since then she has loved teaching functional movement to anyone who will listen!


by JJ Christopher in WOD | 4 Comments


push press

    • 3 RM



8 min. AMRAP

    • 1 Bear Complex (135/95)
    • 1 muscle-up (sub: 2x burpees and 2x pull-ups)
    • 2 Bear Complexes
    • 2 muscle-ups
    • 3 BCs
    • 3 MUs
    • etc.

400m run

then as fast as possible, go back down the ladder of BCs/MUs, starting wherever you finished

- Bear Complex: power clean, front squat, push press (to the back), back squat, push press (to the front)

- since this is a metcon, you may “smooth out” the Bear Complexes and perform a clean into a thruster into a back-rack thruster or anything in between. however you choose to perform your Bear Complex, the bar must touch the ground at the beginning followed by hitting a front squat bottom, overhead lockout, back squat bottom, and overhead lockout.

- wherever you finish the couplet at the 8 minute mark is where you begin upon returning from the run

- for instance, if you get through 3 muscle-ups in the round of 5s you will do 3 muscle-ups, 5 Bear Complexes, 4 MUs, 4 BCs, 3 MUs, 3 BCs, etc. as quickly as possible.

Weekend Class Schedule

by JJ Christopher in Announcement | Leave a comment

This weekend we will be closed all day Sunday – Yoga and Open Gym are canceled. Enjoy your day!


by JJ Christopher in WOD | 2 Comments



    • 4×3 @ 87.5% 1 RM

superset with

    • bench press working up to a 3 RM


    • perform a set of max effort push-ups after each deadlift work set



3 rounds

    • ME unbroken kettlebell swings (53/35)
    • ME unbroken thrusters (115/75)

- 20 min. total time cap

- rest as much as necessary between sets


by JJ Christopher in WOD | 6 Comments


front squat

    • 4×5 @ 80% 1 RM
    • 1xME @ 80% 1 RM



2 min.

    • 100 double-unders

- rest with remaining time

10 min. AMRAP

    • 10 power cleans (135/95)
    • 10 ring dips

2 min. AMRAP

    • double-unders

Leaderboard Update Through 03/2014

by JJ Christopher in Announcement | 14 Comments

Leaderboard Layout 20140331 (blog post formatting for checking)click to enlarge

Here is the Leaderboard updated through March 2014.

Let me know what I missed by commenting on this post by the end of the day TODAY!

Also, I’d like to create an “Unbroken Muscle-Up” box. So if you have one or more unbroken muscle-ups, please comment so below.


by JJ Christopher in WOD | Leave a comment


Don’t forget to let us know if you want to be a part of the beach volleyball or softball teams by TODAY:




if you did not attempt a 1 RM last week on Tuesday, 4/8 then

    • 1 RM


    • 5×2 @ 75% 1 RM




    • calorie row
    • box jumps (24/20)
    • power snatches (95/65)


by JJ Christopher in WOD | Leave a comment

Yoga: 10:00 – 11:00 am

Open Gym: 11:00 am – 2:00 pm

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