Monthly Archives: November 2013

Monthly Archives: November 2013

2013.11.30

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Strength: deadlift 5 RM   Conditioning: “Ivan the Terrible” 50-40-30-20-10 90s ME double-unders walking lunges push-ups ab-mat sit-ups   Record 5 RM deadlift, DU total, and metcon time to comments.

2013.11.29

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Closed today. You’re probably too stuffed to move anyway.   Regular class times return tomorrow. See you then!

Happy Thanksgiving!

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Happy Thanksgiving to our members, family, and friends!   Thank you all for your continued support and dedication. This gym exists due to the efforts of each and every member who walks through our doors to grind it out on a daily basis. We appreciate everything each of you does to contribute to our growing community.   Thank you again and have a happy Thanksgiving! – Division St. CrossFit

2013.11.27

by admin in WOD | 2 Comments

Strength: back squat 5×5 @ 80% 1 RM   Conditioning: 3 rounds 2 min. AMRAP 16 kettlebell swings (53/35) 16 ab-mat sit-ups 1 min. rest 3 rounds 2 min. AMRAP 8 thrusters (95/65) 8 burpees 1 min. rest – score is rounds and reps where each thruster & burpee counts as two – pick up where you left off in each AMRAP   Post metcon score to comments.

2013.11.26

by admin in WOD | 7 Comments

Strength: snatch 1 RM   Conditioning: 12 min. AMRAP 5 front squats (185/135) 10 chest-to-bar pull-ups 20 double-unders     Post 1 RM snatch and metcon score to comments.

2013.11.25

by admin in WOD | 9 Comments

Strength: split jerk 1 RM   Conditioning: 15-12-9 250m row 1x power cleans (135/95) 2x push-ups   Post metcon time to comments.

2013.11.24

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Yoga Stretch: 10 am – 11 am Open Box: 11 am – 2 pm   Today is Laura’s last yoga day with us! Be here to thank her, wish her luck, and see her off!

Thanksgiving 2013 Schedule

by admin in Announcement | 3 Comments

Below is the class schedule for the Thanksgiving holiday week: Wednesday, November 27 6 am 7 am 8 am no evening classes Thursday, November 28 (Thanksgiving Day) no classes BUT…. Atlas CrossFit (1030 N. Larrabee) has invited us to join them for a Hero WOD Thanksgiving morning at 10 am. See you there! Friday, November 29 no classes Saturday, November 30 8 am 9 am (WOD and Free Trial) 10 am

2013.11.23

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Strength: front squat if you did not attempt a 1 RM last week on Wednesday, 11/13 then 1 RM else 5×5 @ 70% 1 RM with a 1 second pause at the active squat bottom   Conditioning: “Jack” 20 min. AMRAP 10 push presses (115/85) 10 kettlebell swings (53/35) 10 box jumps (24/20)   Post 1 RM front squat (if applicable) and metcon score to comments.

Laura’s Last Yoga Stretch

by admin in Announcement | Leave a comment

Our resident yogi, Laura Mayerson, is moving from our beloved city and must leave us as well.   She is excited to start Chiropractic school in January on one side of the country or the other (seriously though, if you have a strong argument for Portland or Atlanta let her know). Sadly that means that her time teaching you all to bend at DSCF has to end. She has enjoyed working with you all in class and around the gym. …