Monthly Archives: August 2014

Monthly Archives: August 2014

2014.08.31

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Yoga: 10:00 am – 11:00 am Open Gym: 11:00 am – 2:00 pm FREE Trial CrossFit Class: 11:30 am – 12:15 pm

2014.08.30

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Strength: 12 min. EMOM odd minutes: 3 snatches @ 75% (+/-5%) 1 RM (attempt to work touch-and-go) even minutes: ME unbroken push-ups (no longer than 30 seconds)   Conditioning: 15! kettlebell swings (53/35) 15¡ burpees – 15 kbs, 1 burpee, 14 kbs, 2 burpees, 13 kbs, 3 burpees, etc. etc.

2014.08.29

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Final Reminder: Let us know by the end of the day TODAY if you are in for the DSCF White Sox Social Outing on Saturday, September, 13. This will be a great time to hang out with your friends as well as make new ones! Conditioning: “Fight Gone Bad” 3 rounds 1 min. ME wall balls (20/14) 1 min. ME sumo deadlift high-pulls (75/55) 1 min. ME box jumps (20/20) 1 min. ME push presses (75/55) 1 min. ME calorie …

2014.08.28

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Reminder: Sign up for the DSCF Fantasy Football League before it fills up and the draft time is set! Strength: 20 min. to work up to a heavy set of 3 touch-and-go power cleans + 1 push jerk + 1 split jerk   Conditioning: “Nancy” 5 rounds 400m run 15 overhead squats (95/65) – compare to 2014.06.09

2014.08.27

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Last call: We have extended the deadline for RSVPing to join the DSCF White Sox Social Outing to this Friday, August 29!!! Click the link to find more information about the event and how to let us know if you want in! Strength: front squat 5 RM press 5×5   Conditioning: 10 min. AMRAP ME unbroken kettlebell swings (53/35) 200m run ME unbroken handstand push-ups 200m run – if scaling HSPUs, do not perform negatives. rather, select a number of …

DSCF Fantasy Football League

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Are you ready for some footballlllll?   What’s up football nerds??? With the NFL season fast approaching (yes, I know….ALREADY), we thought it would be fun to up the intra-box competition/camaraderie with a DSCF FANTASY FOOTBALL LEAGUE!   The league would be set up as such: 10-12 teams/people (we suppose you could partner up with your husband/wife/significant other/lifting partner/brotha from another motha/sista from anotha mista/idk my bff Jill) standard scoring, non-ppr snake online draft on Wednesday, September 3 (with an …

2014.08.26

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Strength: deadlift 3 RM   Conditioning: 3 rounds 50 double-unders 30 wall balls (20/14) 10 burpees

2014.08.25

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Strength: back squat 2×2 @ 90% 1 RM   Conditioning: 4 rounds 10 hang power clean & shoulder-to-overheads (95/65) 15 pull-ups 20 box jumps (24/20) – hang clean & shoulder-to-overheads must be initiated from a hang position below the waist but off the ground. once the bar is cleaned to the rack position, it may be moved overhead via press, push press, or jerk. one repetition of a hang clean & shoulder-to-overhead consists of the bar moving from the hang …

2014.08.24

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Yoga: 10:00 am – 11:00 am Open Gym: 11:00 am – 2:00 pm FREE Trial CrossFit Class: 11:30 am – 12:15 pm

2014.08.23

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Conditioning: “Wittman” 7 rounds 15 kettlebell swings (53/35) 15 power cleans (95/65) 15 box jumps (24/20)