Next Wednesday, August 6 marks the two-year anniversary of
the VERY first class at Division St. CrossFit!
….and no one showed (cut us some slack, it was 6 am and it was free). But then an hour later, one person came. Later that day, two people came. Two years later, we have a membership of 120+ hard-working, dedicated, loyal CrossFitters and we couldn’t be more proud.
To celebrate, join us for our Two-Year Anniversary Party next Saturday, August 9th
from 7:00 pm to 10:00 pm at Roots Handmade Pizza (1924 W. Chicago Ave.).
You should have already received an email invitation but if you have not, we promise it was merely an oversight or perhaps you are a recent addition to the family. If you did not receive the invite, please let JJ know by emailing him (firstname.lastname@example.org) and you will be added to the invite list.
Please RSVP by this weekend so that we can finalize the arrangements next week.
Obviously we are footing the food and drink bill (open bar, dude! i’ll take six Schlitz’s) but if you’d like to help us out, we’ll be happy to accept $10 donations for food and $10 for drinks.
We got hammered….and then they got hammered!
We lured them into complacency with our dominant muscles and killer drinking skills. Alex perfected the face set. Will finally f***ing did something. The Ryans were ringers, as usual. We let the other team play with 4 dudes and we still crushed them! Janice was our loud and crazy cheerleader – she set the tone with her booming “YEAH!” Next week is the semifinals and finals and we would loooooove to have any additional supporters come out to cheer us on!!
Get your PRs from the month of July 2014 (including 1 RM front squats from Wednesday) on the board by TODAY before it gets wiped down next week for August.
- build up to a heavy set of 5 and repeat for four more sets
- build up to a heavy set of 3 and repeat for two more sets
- 200m run
- ME wall balls (20/14)
- 1 minute rest between rounds
Co-Ed Beach Volleyball TONIGHT – it’s PLAYOFF season, baby!
- Division St. CrossFit (4-3) vs. Hard Sets (1-6) @ 6:30 pm on Court K1 at North Ave. Beach
15 min. to accumulate
- 30 pistols (per leg)
- 10 rope climbs
- read up on rope climb techniques prior to class
10 min. AMRAP
- 5 deadlifts (225/155)
- 10 push-ups
- 20 double-unders
Thank you for filling out our
Two-Year Anniversary Survey!
We would like you to know that your responses have been reviewed and discussed among the coaches. We would also like you to know that we appreciate your input and, even more so, that we appreciate the overwhelmingly positive feedback (not to pat ourselves on the back or nothin’ ;))!
Over the course of the next month, we will be taking measures to address the concerns, questions, and suggestions revealed in the surveys. Some of these steps will take place gradually without explicit announcement but may be observed throughout your class experiences. Others will be communicated via blog posts when either policies or proceedings change, recommendations to the membership are made, or when there is opportunity for education.
So, without further ado, our first announcement:
Starting Monday, August 4, Open Gym hours will be held
from 4:00 to 5:30 pm Monday through Friday!
There were several suggestions for additional Open Gym hours as well as requests for a 4:00 or 4:30 pm class. Starting next week, Open Gym hours will begin during this time and, if the demand presents itself, a 4:30 pm class may eventually make its way onto the schedule. Please treat these Open Gym sessions like any other class and sign up in advance.
- 20 calorie row
- 15 chest-to-bar pull-ups
- 10 box jumps (30/24)
- rest 2 minutes between rounds
I can’t get access to our pictures right now so just imagine seeing yourself lift all the weights.
You look great. Keep it up.
- 15 min. to work up to a heavy triple
- 5 min. to work up to a heavy double
- snatches do not need to be touch-and-go
- hang power cleans (115/75)
D St. Softball moves to 2-0!
Phil threw a 2-hitter with no earned runs, backed by solid defensive outings from Greta, Dominik, and Riley, followed with slugging performances from Jen, Hayden, and Allison. Division St. CrossFit continued their domination on the diamond, 9-1.
The team welcomed Big Country Meyer, who held it down at short and took out a small center fielder with a line drive to the gut. Shermanator hit two opposite field home runs to secure DSCF’s 9-1 win and the girls (Kirch, Linde, Hoff, and Little Al) put the other team’s girls to shame with their consistent hitting. Kruzel limited the other team to mostly easy grounders and Riley was a brick wall at third. The game was over by the top of the second.
We effing smoked those nerds.
- 400m run
- 10 handstand push-ups
- 25 kettlebell swings (53/35)
Open Gym: 11:00 am – 2:00 pm
FREE Trial CrossFit Class: 11:30 am – 12:15 pm
“Elizabeth+Fran: Best Friends Forever (plus third wheel Karen)” partner WOD
- power cleans (135/95)
- ring dips
- thrusters (95/65)
150 wall balls (20/14)
- one partner works at a time to complete one “round” while the other rests. the other partner completes the same “round” after the first finishes.
- 150 wall balls at the end are divided anyway you like between partners in any rep/set scheme
- for example:
- partner A: 21 power cleans, 21 ring dips (partner B rests)
- partner B: 21 power cleans, 21 ring dips (partner A rests)
- partner A: 15 power cleans, 15, ring dips (partner B rests)
- partner A: 9 thrusters, 9 pull-ups (partner B rests)
- partner B: 9 thrusters, 9 pull-ups (partner A rests)
- 150 wall balls divided between partners
D St. destruction
Team DSCF killed it this week! Kate spiked the world, Pat played with one hand (the other was occupied with a drink!), Jenna was Ms. Indecisive and Will still had to do something. Jen and Pat teamed up for a solid combo. Phil made an all star appearance with some hardcore serves. Alex brought the super hustle, as usual!! All in all, our most successful week yet!
Join us after the evening classes tonight for the 2014 CrossFit Games Viewing Party!
16 min. AMRAP
- 150m run (to Leavitt and back)
- 30 double-unders
- 15 shoulder-to-overheads (135/95)
- 30 ab-mat sit-ups