2017.10.24

by admin in WOD | Leave a comment

DSC00197

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

front OR overhead squat

    • 4×6

– all sets at or above 75%

 

Conditioning:

12-10-8-6-4-2

    • hang cleans (105/70)
    • push jerks (105/70)
    • back squats (105/70)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.10.23

by admin in WOD | Leave a comment

DSC00188

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

every 90 sec. for 8 rounds

    • power snatch+hang snatch

– start @ 70%

– add weight as desired

 

Conditioning:

2 rounds

    • 35 deadlifts (185/125)
    • 35 push-ups
    • 35 knees-to-elbows

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

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2017.10.22

by admin in WOD | Leave a comment

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength programming for the week of 10/23/17 – 10/28/17:

Monday 10/23/17

every 90 sec. for 8 rounds

    • power snatch+hang snatch

– start @ 70%

– add weight as desired

Tuesday 10/24/17

front OR overhead squat

    • 4×6

– all sets at or above 75%

Wednesday 10/25/17

superset: handstand push-ups & pull-ups

    • 4×6
    • 4xAMRAP

Thursday 10/26/17

metcon only

Friday 10/27/17

back squat

    • TBA

Saturday 10/28/17

metcon only

2017.10.21

by admin in WOD | Leave a comment

DSC00173

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Conditioning:

partner “Fran” (12 min. cap)

    • 42 thrusters (95/65)
    • 42 pull-ups
    • 30 thrusters (95/65)
    • 30 pull-ups
    • 18 thrusters (95/65)
    • 18 pull-ups

– rest 3 min.

4 rounds

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

– partners alternate every 7 reps in the round of 42, every 5 reps in the round of 30, and every 3 reps in the round of 18. partners alternate every 5 reps of kettlebell swings and double-unders but perform sit-ups and air squats together.

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.10.20

by admin in WOD | Leave a comment

DSC00164

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

power clean

    • 5 RM

 

Conditioning:

18 min. AMRAP

    • 200m run
    • 20 alternating dumbbell snatches (50/35)
    • 20 box jump step-downs (24/20)
    • 20 dumbbell front-rack walking lunges (50/35)

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.10.19

by admin in WOD | Leave a comment

DSC00142

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

push jerk or split jerk

    • 5 RM

 

Conditioning:

“JT”

21-15-9

    • handstand push-ups (sub: push presses)
    • ring dips
    • push-ups

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.10.18

by admin in WOD | Leave a comment

DSC00106

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

hang snatch

    • 5 RM

 

Conditioning:

16 min. EMOM

    • AMRAP calorie AirBike
    • AMRAP double-unders
    • AMRAP knees-to-elbows
    • AMRAP handstand hold

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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2017.10.17

by admin in WOD | Leave a comment

DSC00090

Attention:

Please note that Division St. CrossFit will be closed between 1 and 4 pm TODAY Tuesday, October 17th. Afternoon Open Gym will begin at 4 pm and all evening classes (5:30, 6:30, and 7:30 pm) are still scheduled per usual. We apologize for the inconvenience and appreciate your understanding. Thank you!

Don’t Forget:

Sign up for BOXING classes at Division St. CrossFit with FIGHTribe.

FREE for DSCF members through October!

Strength:

back squat

    • 5 RM

 

Conditioning:

2 rounds

5 min.

500m row

AMRAP

            • 2 deadlifts (255/175)
            • 5 burpees

– rest 5 min. between rounds

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

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Introducing: FIGHTribe boxing fitness @ DSCF

by admin in Announcement | 4 Comments

static1.squarespace.comDivision St. CrossFit is excited to announce a partnership with Freddie Kim of FIGHTribe boxing fitness!

 

About FIGHTribe:

FIGHTribe is a boutique fitness program that safely and systematically trains the proper fundamentals of boxing so that each member can further gain self-confidence and empowerment through fighting (beginning with sparring with light contact). The program is geared toward individuals with little to no experience in boxing. As a former West Point boxing champion and former Special Forces operator, Freddie Kim will teach you the basics starting with stance, movement, and the fundamental offense and defense techniques; great for conditioning, self-defense, fighting, and fun! Supplement your fitness with FIGHTribe and learn to fight.

Nothing empowers you more than knowing how to stand up for yourself!

 

FIGHTribe classes at Division St. CrossFit begin today and are FREE for Division St. CrossFit members for the rest of October! Class times are subject to change but will generally be hosted around mid-day and in the evening. Regardless, please monitor the daily schedule on the FIGHTribe website (http://www.fightribe.us/) where pass purchases and registration for classes can be done.

 

Eventually, the classes available will include:

Fitness

        • No contact. Focus on high intensity interval training with emphasis on proper technique through partner driven exercises.

Fight

        • ALL LEVELS WELCOME! More advanced techniques and light sparring sessions with other beginner boxers.

New Cadet (beginning November 2017 and will be required for new participants)

        • Five 60-minute class sessions which focus on proper techniques and the fundamentals of boxing and movement. (Must take within 30 days after starting.)

For the time being, all classes will be “Fitness” in order to allow athletes of ALL experience levels to participate!

 

Once the free trial period is over, for a limited time, Division St. CrossFit members can get 20% off single sessions for $20 (regular price: $25/session) at the following link (FOR DIVISION ST. CROSSFIT MEMBERS ONLY – PLEASE DO NOT SHARE WITH NON-MEMBERS):

https://app.punchpass.com/org/3987/passes/28558

Passes purchased will expire within 1 month of the purchase date.

 

We hope you enjoy and take advantage of these FIGHTribe boxing fitness classes to augment your training at Division St. CrossFit!

2017.10.16

by admin in WOD | Leave a comment

DSC00081

Attention:

Please note that Division St. CrossFit will be closed between 1 and 4 pm TOMORROW Tuesday, October 17th. Afternoon Open Gym will begin at 4 pm and all evening classes (5:30, 6:30, and 7:30 pm) are still scheduled per usual. We apologize for the inconvenience and appreciate your understanding. Thank you!

Strength:

press

    • 5 RM

push press

    • 5 RM

 

Conditioning:

2 rounds

    • 600m run
    • 30 thrusters (45/35)
    • 15 pull-ups

Review movements here: http://www.divisionstcrossfit.com/movement-glossary/

Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/

Stay in-the-know with Division St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

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