Workout of the Month: November 2014

by JJ Christopher in Event | Leave a comment

November 2014′s Workout of the Month is….




ab-mat sit-ups


All next week (the first week of the month), every class will warm up with “Annie”! Once you get a time recorded for “Annie”, you may try again, use that time to work on your double-unders, cheer on your fellow members, or do your own stretching and mobility work for that day’s class.


At the end of the month, “Annie” will be retested during the warm-ups of the classes of the week of Thanksgiving. If you won’t be around that week at all, get your second “Annie” attempt in before you head out for the holiday.


If you are not good at double-unders, this is your chance to become great at them! Acceptable scales include:

    • Rx
    • 50 DU attempts + 2x singles for the remaining
    • 2 min. DU attempts + 2x singles for the remaining

Regardless of scaling, “Annie” will be time-capped at 12 minutes.


Good luck!


by JJ Christopher in WOD | Leave a comment



Open Gym will begin at 4:15 pm today.



if you did not attempt a 1 RM last week on Friday, 10/24 then

    • 1 RM


    • 3×8 @ 70% 1 RM

- compare to 2014.10.24 or 2014.09.17 or 2014.09.12 or 2014.07.07



2 rounds

    • 100 double-unders
    • 50 shoulder-to-overheads (95/65)
    • 25 toes-to-bar

- compare to 2014.09.09 or 2014.07.22

Movember 2014

by JJ Christopher in Event | 3 Comments


There comes a time in a man’s life when he must grow a mustache. That time does not present itself very often but NOW is that time. For the month of November 2014, we challenge EVERY male member of Division St. CrossFit to join the male coaches (JJ, Joey, Dan, Lucas, and Sam) in growing a mustache in honor of Movember and to raise awareness of men’s health issues such as prostate cancer.


To participate in Division St. CrossFit’s Movember 2014 event, you are asked to shave your face BARE on Saturday, November 1. From that point forward, you may either grow a mustache or, if your workplace frowns upon mustaches (shame on them!), grow a full beard with the intent of shaving down to a mustache at the end of the month. The Movember 2014 event will conclude with a group workout (ladies may participate too!) and voting for the best/worst mustaches based on donation amounts.


The group workout will likely take place on Sunday, November 30 but stay tuned for more details. Until then…

get those ‘staches going, guys!!!


by JJ Christopher in WOD | Leave a comment


5 rounds (untimed)

    • ME pistols (on a single leg)
    • ME pistols (on opposite leg)
    • ME handstand hold

- select pistols scales which will allow you to perform at least 6-10 repetitions. change scales each round.



5 rounds

    • 10 hang power snatches (95/65)
    • 15 wall balls (20/14)
    • 20 ab-mat sit-ups

Congratulations to our 2014 Mid-American Weightlifters!

by JJ Christopher in Announcement | Leave a comment



Congratulations to our coaches who lifted at this past weekend’s 2014 Mid-American Weightlifting Championship and DeGarmo Memorial at CrossFit Rise!


Coach Megan took FIRST PLACE in the women’s 53 kg weight class on Saturday by going 44/47/50x (97/103.6/110.2x lbs) on snatch and 62/66/69x (136.7/145.5/152.1x lbs) on clean & jerk for a total of 113 kg.


Coaches Joey and JJ took fourth and fifth place, respectively, in the men’s 85 kg weight class on Sunday. Joey bested JJ by ONE kilogram with a 236 kg total by going 94/99x/103 (207.2/218.3x/227 lbs) on snatch and 124/129x/133 (273.4/284.4x/293.2 lbs) on clean & jerk. JJ went 98/104/108 (216.1/229.3/238.1 lbs) on snatch and 118/123/127 (260.1/271.2/280 lbs) on clean & jerk for a 235 kg total.


Thank you to everyone who supported our coaches throughout their training and came out this past weekend to watch!


by JJ Christopher in WOD | 3 Comments


back squat

    • 1 RM

- compare to 2014.09.10 or 2014.09.05 or 2014.07.11 or 2014.06.30



2 rounds

    • 800m run
    • 1,000m row
    • 50 double-unders

Fuel For Fire Fuel Packs Now in Stock!

by JJ Christopher in Announcement | Leave a comment

FFF-BrandPostcard-10-14-V2 (4)-3 page 1We’re happy to announce that Fuel For Fire Fuel Packs are now IN STOCK and ready FOR SALE!


Each Fuel Pack consists of real food (fruit and/or sweet potatoes) and 10 grams of whey protein in a squeezable pouch. It’s unsweetened, gluten-free, and contains nothing artificial. Fuel Packs come in four great tasting flavors:

FFF-BrandPostcard-10-14-V2 (4)-3 page 2

Fuel Packs are great for pre-workout (ESPECIALLY for you early risers or those rushing to get to the gym right after work), post-workout if you prefer food over protein/carbohydrate shakes, or on competition days between events. No refrigeration is required so you can just throw one in your bag whenever you need it.


You can learn more about Fuel For Fire at or check out one of the information cards on the front desk. Fuel For Fire Fuel Packs are $4 apiece.


by JJ Christopher in WOD | Leave a comment


clean & jerk

    • 8×1+1+1 power clean+clean+jerk @ 65% 1 RM c&j

- 30-60 seconds rest between sets




    • 1x power clean @ 65% 1 RM c&j
    • 2x pull-ups
    • 3x box jumps (24/20)

- 1 power clean-2 pull-ups-3 box jumps, 2-4-6, 3-6-9, 4-8-12, 5-10-15, and back down


by JJ Christopher in WOD | Leave a comment

Yoga: 10:00 am – 11:00 am

Open Gym: canceled today

FREE Trial CrossFit Class: canceled today

Strength programming for the week of 10/27/14 – 11/2/14:

Monday 10/27/14

clean & jerk

        • 8×3 @ 65% 1 RM

Tuesday 10/28/14

back squat

        • 1 RM

Wednesday 10/29/14


        • accumulate 30 pistols (per leg) and 5 ME handstand holds

Thursday 10/30/14


        • 3×8 @ 70% 1 RM or 1 RM

Friday 10/31/14

front squat

        • 10×3 @ 55% 1 RM

Saturday 11/1/14

metcon only


by JJ Christopher in WOD | Leave a comment


with a partner, one working at a time

8 200m runs or rows

30 hang power cleans (135/85)

8 200m runs or rows

30 hang cleans (135/85)

8 200m runs or rows

30 power cleans (135/85)

8 200m runs or rows

30 cleans (135/85)

- partners alternate 200m runs or rows until 8 are completed before moving onto 30 hang power cleans. 30 hang power cleans can be split anyway between partners but all 30 must be completed before beginning the next 8 200m runs/rows.

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