Monthly Archives: November 2014

Monthly Archives: November 2014

2014.11.30

by admin in WOD | Comments Off on 2014.11.30

Yoga: 10:00 am – 11:00 am Open Gym: 11:00 am – 2:00 pm Movember 2014 workout: 11:00 am FREE Trial CrossFit Class: canceled Strength programming for the week of 12/1/14 – 12/7/14: Monday 12/1/14 back squat 3 RM Tuesday 12/2/14 gymnastic pistols and HSPUs/wall walks/handstand holds Wednesday 12/3/14 clean & jerk 1 RM Thursday 12/4/14 front squat 3×8 @ 70% or 1 RM Friday 12/5/14 deadlift 5×3 @ 85% push press 3 RM Saturday 12/6/14 Trodo Open 12.2014

2014.11.29

by admin in WOD | Comments Off on 2014.11.29

Strength: 10 min. EMOM 3 power cleans @ 65% 1 RM   Conditioning: 4 min. AMRAP 25 calorie row 25 push-ups 2 min. rest 4 min. AMRAP 25 kettlebell swings (53/35) 25 double-unders 2 min. rest 4 min. AMRAP 25 air squats 25 ab-mat sit-ups – score is total number of reps across the entire workout

2014.11.28

by admin in WOD | Comments Off on 2014.11.28

CLOSED TODAY   If you’re around this Sunday, we’ll be performing a workout for Movember 2014. If you DO plan on participating, please donate to our Movember team before arriving for the workout. It’s great to receive (especially lulu gear!) but even better to give!

2014.11.27

by admin in WOD | 2 Comments

Happy Thanksgiving to our members, family, and friends!   This year, Coach Meg has some words for thought on this Thanksgiving Day as well as a call to action upon our return from the holiday:   DSCF gives thanks. One day each year, we’re reminded to give thanks. Thanks for our family and friends and loved ones. Thanks for our good health and a bed to sleep in. And thanks for the money in our wallets, even if it isn’t …

2014.11.26

by admin in WOD | Comments Off on 2014.11.26

Warm-up (if you haven’t retested it yet): “Annie” 50-40-30-20-10 double-unders ab-mat sit-ups   Strength: 10 min. EMOM 3 muscle-ups/strict pull-ups/hardest scale pull-ups   Conditioning: 3 rounds 30 wall balls (20/14) 30 hang power snatches (75/55)

Trodo Open 12.2014 Workout

by admin in Event | Comments Off on Trodo Open 12.2014 Workout

The Trodo Open 12.2014 workout has been announced!   Get ready to do the workout below on Saturday, December 6 when we host our own Trodo Open event. If you haven’t done so yet, put your name on the sign-up board to get involved. Like we said – EVERYONE can do this!   The Workout 15 min. AMRAP for a team of four calorie row russian kettlebell swings (53/35) wall balls (20/14) – teams will complete as many repetitions as …

2014.11.25

by admin in WOD | Comments Off on 2014.11.25

Reminder: Participate in our Movember 2014 Fundraising and Workout event by joining the Division St. CrossFit’s Movember team, voting on best/worst mustaches by donating to our pages, and signing up for the Movember workout next Sunday!   We’re setting a donation goal of just $1,000! That’s less than $10 per Division St. CrossFit member. Spread those dollars across our Movember participants to vote on your favorite mustaches. Don’t forget: Sign up for the Olympic Weightlifting Clinics with Oleg Kechko and …

Olympic Weightlifting Clinics with Oleg Kechko and Tim Rawlings (12/12-12/14)

by admin in Event | 1 Comment

Oleg Kechko and Tim Rawlings are back to host three more Olympic weightlifting clinics at Division St. CrossFit!   These sessions will be two hours in length and will cover snatch and clean & jerk. Sign up for multiple clinics to learn how to properly execute the classical lifts – beginner/intermediate sessions will be hosted on Friday and Saturday while an intermediate/advanced session will be held on Sunday. These sessions will be capped at 12 participants to ensure personalized attention …

2014.11.24

by admin in WOD | Comments Off on 2014.11.24

Reminder: Participate in our Movember 2014 Fundraising and Workout event by joining the Division St. CrossFit’s Movember team, voting on best/worst mustaches by donating to our pages, and signing up for the Movember workout next Sunday!   We’re setting a donation goal of just $1,000! That’s less than $10 per Division St. CrossFit member. Spread those dollars across our Movember participants to vote on your favorite mustaches. Warm-up: “Annie” 50-40-30-20-10 double-unders ab-mat sit-ups   Strength: deadlift 3 RM   Conditioning: …

2014.11.23

by admin in WOD | Comments Off on 2014.11.23

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 Strength programming for the week of 11/24/14 – 11/30/14: Monday 11/24/14 deadlift 3 RM Tuesday 11/25/14 front squat 1 RM Wednesday 11/26/14 gymnastics accumulate 30 muscle-ups (sub: 30 strict pull-ups, 30 strict ring dips) Thursday 11/27/14 turkey, mashed potatoes, stuffing, crescent rolls, pumpkin pie (sub: apple pie) with ice cream accumulate as much as possible in one sitting Friday …