Monthly Archives: December 2013

Monthly Archives: December 2013


by admin in WOD | 2 Comments

Don’t have NYE plans yet, ya yahoo? Join us at Paola’s Vinum tonight! Details Tickets Strength: deadlift 1 RM   Conditioning: “The Final Countdown” 10 chest-to-bar pull-ups 9 handstand push-ups 8 kettlebell swings (53/35) 7 box jumps (30/24) 6 wall balls (20/14) 5 deadlifts (185/135) 4 power cleans (185/135) 3 front squats (185/135) 2 jerks (185/135) 1 clean and jerk (185/135) – x # of burpees after each round where x is the number of reps of the other movement …


by admin in WOD | Comments Off on 2013.12.30

The last day to get your PRs on the board for December 2013 is TOMORROW. Your coaches were nice enough to record your jerks and back squats from last week on the blog so if you didn’t get them written down, DO IT. The current list of DSCF athletes registering for the Galt Games: Winter Edition is: Sam Corbo Dan Zyma JJ Christopher Megan Mangahas Allison Deitch Lucas McEmery Nicole Calcaterra It would be awesome to field a team and …


by admin in WOD | Comments Off on 2013.12.29

Open Gym: 11 am – 2 pm


by admin in WOD | Comments Off on 2013.12.28

Strength: 3 rounds ME handstand push-ups ME ring dips – no clock will be used – HSPU scale in this order: a whole ton of HS attempts max HS holds max HSPUs to an ab-mat scale max HSPUs – ring dip scale in this order: max push-ups from knees max push-ups max box dips max band-assisted ring dips max ring dips   Conditioning: 5 rounds 3 power cleans (205/135) 10 burpee pull-ups – power clean weight should not be heavier …


by admin in WOD | 12 Comments

REMINDER: Galt Games prices go up after New Year’s Eve so sign up NOW. We’ll start organizing group emails and training sessions in January but let me know by this SUNDAY (12/29) if you plan on registering. Details Registration On the fence, not sure which division to sign up for, or don’t yet have a team? Let’s chat and get it figured out! Strength: back squat 1 RM   Conditioning: 14 min. 1,000m row then AMRAP 10 box jumps (24/20) …


by admin in WOD | 1 Comment


Merry Christmas!

by admin in WOD | Comments Off on Merry Christmas!

Merry Christmas to those celebrating the day with family and friends and happy holidays to everyone else enjoying the day off!


by admin in WOD | Comments Off on 2013.12.24

Strength: front squat 5×3 @ 85% 1 RM   Conditioning: “DT” 5 rounds 12 deadlifts (155/115) 9 hang power cleans (155/115) 6 push jerks (155/115)   Post metcon time to comments.

Thank You!

by admin in Announcement | Comments Off on Thank You!

Thank you to everyone who participated in coordinating, organizing, and contributing to the incredible surprise Christmas and birthday present given to me yesterday at Open Gym! Present or not, you guys have been an incredible group of people to work with and become friends with over the last year and a half. I am very fortunate to have a membership made up of such incredibly thoughtful and generous people. Thank you all again – I sincerely appreciate it and look …


by admin in WOD | 5 Comments

Strength: jerk 1 RM   Conditioning: 3 rounds 10 thrusters (95/65) 20 bar-hop burpees 30 kettlebell swings (53/35) 40 double-unders   Post 1 RM jerk and metcon time to comments.