Monthly Archives: January 2014

Monthly Archives: January 2014

2014.01.31

by JJ Christopher in WOD | 1 Comment

Strength: clean and jerk 1 RM   Conditioning: 50-40-30-20-10 1x double-unders .5x kettlebell swings (53/35) .1x handstand push-ups   Post 1 RM clean and jerk and metcon time to comments.

Construction Prep Help Reminder

by JJ Christopher in Announcement | 1 Comment

Don’t make any plans for tomorrow night!   We’ll need all the help we can get Friday at 7:30 pm to move the rig, equipment, and storage units in preparation for this weekend’s expansion work. We’ll even help construction by gently demoing one of the walls (this will consist of unscrewing paneling so not actual demo work – sorry!).   Please bring wrenches, Phillips-head screwdrivers, and elbow grease. Thanks to everyone in advance for their help and cooperation!

2014.01.30

by JJ Christopher in WOD | 3 Comments

Strength: deadlift 5 RM   Conditioning: 3 rounds 9 thrusters (135/95) 15 box jumps (24/20) 21 calorie row   Post metcon time to comments.

New D St. Gear In Stock

by JJ Christopher in Announcement | 10 Comments

Now that we’ve survived Polar Vortex #2, spring is right around the corner! (that’s what that means, right?) To usher us into the new season (yeah, I’m gonna keep going with this), brand new “D St.” t-shirts and hats are in and ready for purchase!   T-shirts – $20 T-shirts are available in both men’s and women’s sizes in both grey on grey and red on red styles. Both versions feature the “D St.” logo across the front along with …

2014.01.29

by JJ Christopher in WOD | 2 Comments

Strength: back squat 5×3 @ 85% 1 RM   Conditioning: “Tabata Something Else” Tabata pull-ups Tabata push-ups Tabata ab-mat sit-ups Tabata air squats   Post metcon score to comments.

FREE Post-Workout Snack and Refreshment at Takito

by JJ Christopher in Announcement | Leave a comment

Division St. CrossFit and Takito have teamed up to offer you a FREE post-workout snack and aqua fresca!   Snag one of the cards from the box on the shelf in the common room and take it with you to Takito to redeem your refreshments. While you’re there, get you some delicious tacos too (obviously!). http://www.takitokitchen.com/

2014.01.28

by JJ Christopher in WOD | Leave a comment

Strength: snatch 3×3 @ 60% 1 RM 3×3 @ 65% 1 RM   Conditioning: 9 min. AMRAP 1x deadlift (315/225) 2x burpee box jumps (24/20) x = round number   Post metcon score to comments.

2014.01.27

by JJ Christopher in WOD | 16 Comments

DSCF Nutrition Challengers and members alike – Struggling to figure out what to eat post-workout and how to create a complete daily meal plan? Check out Ashley’s latest post regarding Performance Nutrition on her blog: WholeSquareMeal Strength: front squat if you did not attempt a 1 RM last week on Tuesday, 1/21 then 1 RM else 3×8 @ 70% 1 RM   Conditioning: 3 rounds 500m row 21 wall balls (20/14) 12 power cleans (135/95)   Post 1 RM front …

2014.01.26

by JJ Christopher in WOD | Leave a comment

Yoga Stretch: 10 am – 11 am Open Gym: 11 am – 2 pm

Yoga Sign-Up Policy

by JJ Christopher in Announcement | Leave a comment

To help ensure that everyone who would like to attend yoga on Sundays can do so, let’s follow these rules moving forward: if you have your own yoga mat, you do not need to sign up for class ahead of time if you do not have your own yoga mat and would like to use one of the gym’s, sign up for class to reserve a mat if all of the class spots are claimed, come to class anyway – …