Monthly Archives: July 2014

Monthly Archives: July 2014


by admin in WOD | 18 Comments

Co-Ed Beach Volleyball TONIGHT – it’s PLAYOFF season, baby! Division St. CrossFit (4-3) vs. Hard Sets (1-6) @ 6:30 pm on Court K1 at North Ave. Beach Strength: 15 min. to accumulate 30 pistols (per leg) 10 rope climbs – read up on rope climb techniques prior to class   Conditioning: 10 min. AMRAP 5 deadlifts (225/155) 10 push-ups 20 double-unders

Two-Year Anniversary Survey Results: Open Gym Hours

by admin in Announcement | 14 Comments

Thank you for filling out our Two-Year Anniversary Survey!   We would like you to know that your responses have been reviewed and discussed among the coaches. We would also like you to know that we appreciate your input and, even more so, that we appreciate the overwhelmingly positive feedback (not to pat ourselves on the back or nothin’ ;))!   Over the course of the next month, we will be taking measures to address the concerns, questions, and suggestions …


by admin in WOD | 6 Comments

Strength: front squat 1 RM   Conditioning: 3 rounds 20 calorie row 15 chest-to-bar pull-ups 10 box jumps (30/24) – rest 2 minutes between rounds


by admin in WOD | 3 Comments

I can’t get access to our pictures right now so just imagine seeing yourself lift all the weights. You look great. Keep it up. Strength: snatch 15 min. to work up to a heavy triple 5 min. to work up to a heavy double – snatches do not need to be touch-and-go   Conditioning: 10! hang power cleans (115/75) burpees


by admin in WOD | 5 Comments

D St. Softball moves to 2-0! From Hayden: Phil threw a 2-hitter with no earned runs, backed by solid defensive outings from Greta, Dominik, and Riley, followed with slugging performances from Jen, Hayden, and Allison. Division St. CrossFit continued their domination on the diamond, 9-1.   From Allison: The team welcomed Big Country Meyer, who held it down at short and took out a small center fielder with a line drive to the gut. Shermanator hit two opposite field home …


by admin in WOD | Comments Off on 2014.07.27

Open Gym: 11:00 am – 2:00 pm FREE Trial CrossFit Class: 11:30 am – 12:15 pm


by admin in WOD | Comments Off on 2014.07.26

Conditioning: “Elizabeth+Fran: Best Friends Forever (plus third wheel Karen)” partner WOD 21-15-9 power cleans (135/95) ring dips then 21-15-9 thrusters (95/65) pull-ups then 150 wall balls (20/14) – one partner works at a time to complete one “round” while the other rests. the other partner completes the same “round” after the first finishes. – 150 wall balls at the end are divided anyway you like between partners in any rep/set scheme – for example: partner A: 21 power cleans, 21 …


by admin in WOD | 5 Comments

D St. destruction Team DSCF killed it this week! Kate spiked the world, Pat played with one hand (the other was occupied with a drink!), Jenna was Ms. Indecisive and Will still had to do something. Jen and Pat teamed up for a solid combo. Phil made an all star appearance with some hardcore serves. Alex brought the super hustle, as usual!! All in all, our most successful week yet! Reminder: Join us after the evening classes tonight for the …


by admin in WOD | Comments Off on 2014.07.24

Co-Ed Beach Volleyball TONIGHT 6:30 pm on Court J1 at North Ave. Beach Strength: superset back-rack walking lunges 5×10 steps down and back (20 steps total per set) handstand holds 5xME optional: if you have the shoulder mobility to hold a barbell overhead, overhead walking lunges with the barbell may be performed instead (no handstand holds between sets necessary if this option is selected) – increase the weight for each set of lunges – challenge yourself to go as heavy …

CrossFit Games 2014 Viewing Party @ Emporium Arcade Bar (Fri. 7/25)

by admin in Event | Comments Off on CrossFit Games 2014 Viewing Party @ Emporium Arcade Bar (Fri. 7/25)

Emporium Arcade Bar will be showing the 2014 CrossFit Games this Friday night at 8 pm!   If you’ve ever wondered: who is this “Rich Froning” character? what are these “Games”? who is so-and-so from the morning/evening classes? what happens when a Ninja takes on a Unicorn? (rotating tap list) will I ever have the opportunity to see what it was like to watch JJ play Ivan “Ironman” Stewart’s Super Off Road so obsessively that his parents had to yell …