2016.09.25

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

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

Strength programming for the week of 9/26/16 – 10/1/16:

Monday 9/26/16

back squat

        • 3-4×12-15 (2020 tempo), rest 2:00 between work sets

front-rack holds

        • 3-5×10 seconds

Tuesday 9/27/16

press

        • 3-4×12-15 (30X1 tempo), rest 2:00 between work sets

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

        • 3-4×4-6 (30X0 tempo)

Wednesday 9/28/16

deadlift

        • 3-4×8-12 (31X0 tempo), rest 2:15 between work sets

Thursday 9/29/16

front squat

        • 4×10-12 (30X1 tempo), rest 2:15 between work sets

Friday 9/30/16

press

        • 4×10-12 (30X1 tempo), rest 2:15 between work sets

superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups)

        • 4-5×4-6 (30X0 tempo)

Saturday 10/1/16

metcon only

2016.09.24

by JJ Christopher in WOD | Leave a comment

dsc05465

Remember:

    • Please continue contributing to the preservation of the highest quality training environment we can provide at Division St. CrossFit by registering for classes in advance. Your fellow members and coaches thank you for your cooperation!

Conditioning:

partner “Christine”

6 rounds

    • 500m row
    • 12 deadlifts (bodyweight)
    • 21 box jump step-downs (24/20)

– partners alternate rounds

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

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

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

Craig’s Legs and Stan’s Donuts Key to Win (9/22)

by JJ Christopher in Announcement | Leave a comment

All we needed were Craig’s legs and pre-game Stan’s donuts to get into the win column. Big 20-13 win behind TD catches from Craig and Jake.

– Allison D.

2016.09.23

by JJ Christopher in WOD | Leave a comment

dsc05428

Remember:

    • Please continue contributing to the preservation of the highest quality training environment we can provide at Division St. CrossFit by registering for classes in advance. Your fellow members and coaches thank you for your cooperation!

Conditioning:

Benchmark workout to be announced in class

 

Check-out:

to be announced in class

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

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

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2016.09.22

by JJ Christopher in WOD | Leave a comment

dsc05404

Remember:

    • Please continue contributing to the preservation of the highest quality training environment we can provide at Division St. CrossFit by registering for classes in advance. Your fellow members and coaches thank you for your cooperation!

Conditioning:

Benchmark workout to be announced in class

 

Check-out:

to be announced in class

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

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

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2016.09.21

by JJ Christopher in WOD | Leave a comment

dsc05396

Remember:

    • Please continue contributing to the preservation of the highest quality training environment we can provide at Division St. CrossFit by registering for classes in advance. Your fellow members and coaches thank you for your cooperation!

Conditioning:

Benchmark workout to be announced in class

 

Check-out:

to be announced in class

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

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

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2016.09.20

by JJ Christopher in WOD | Leave a comment

dsc05394

Remember:

    • Please continue contributing to the preservation of the highest quality training environment we can provide at Division St. CrossFit by registering for classes in advance. Your fellow members and coaches thank you for your cooperation!

Conditioning:

Benchmark workout to be announced in class

 

Check-out:

to be announced in class

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

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

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

Thank You for Four Years of Division St. CrossFit!

by JJ Christopher in Announcement | Leave a comment

img_1477A huge THANK YOU to our members, family, and friends pictured here (AND to those not pictured) for attending our Four Year Anniversary party on Saturday. We’re lucky to have such a strong and committed community of great people and appreciate your unwavering support. We can’t wait to continue serving your fitness needs for years to come!

– The Division St. CrossFit team

 

PS A big shout-out and special thank you to members Kate G. and Nate B. for organizing the gifts for the gym and coaches and to everyone who helped contribute. We truly appreciate it and can’t wait to put the gym gift toward some new equipment! (We’ve got some ideas in mind but please let us know if there is anything you’d like to see in particular so we can take that into consideration.)

2016.09.19

by JJ Christopher in WOD | Leave a comment

dsc05389

Remember:

    • Please continue contributing to the preservation of the highest quality training environment we can provide at Division St. CrossFit by registering for classes in advance. Your fellow members and coaches thank you for your cooperation!

Conditioning:

Benchmark workout to be announced in class

 

Check-out:

to be announced in class

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

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

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

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2016.09.18

by JJ Christopher in WOD | Leave a comment

CLOSED TODAY

Olympic Weightlifting: canceled today

Open Gym: canceled today

FREE Trial CrossFit Class: canceled today

Strength programming for the week of 9/19/16 – 9/24/16:

Monday 9/19/16

Benchmark workout + check-out

Tuesday 9/20/16

Benchmark workout + check-out

Wednesday 9/21/16

Benchmark workout + check-out

Thursday 9/22/16

Benchmark workout + check-out

Friday 9/23/16

Benchmark workout + check-out

Saturday 9/24/16

metcon only

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