Monthly Archives: May 2015

Monthly Archives: May 2015

2015.05.31

by admin in WOD | 4 Comments

Extended Open Gym: 11:00 am – 5:00 pm FREE Trial CrossFit Class: 11:30 am – 12:15 pm Strength programming for the week of 5/25/15 – 5/30/15: Monday 6/1/15 front squat 5×5 @ 80% 1 RM OR every 3 min. for 5 rounds, 5 @ 70+% 1 RM (building) Tuesday 6/2/15 gymnastic muscle-ups/strict pull-ups/ring dips Wednesday 6/3/15 metcon only Thursday 6/4/15 snatch 3-5×1 power snatch back squat 12×3 @ 60% 1 RM (speed) Friday 6/5/15 deadlift 1 RM Saturday 6/6/15 metcon …

2015.05.30

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Don’t forget to stop by during Do Division Street Fest today! Reminder: Register for Windy City CrossFit’s 7th Annual Murph Day on Saturday, June 6! Conditioning: with a partner 50 double-unders (apiece, at the same time) then split each set any way evenly in order 50 box jumps (24/20) 50 deadlifts (155/125) 50 wall balls (20/14) 50 push-ups 50 wall balls (20/14) 50 deadlifts (155/125) 50 box jumps (24/20) then 50 double-unders (apiece, at the same time)

DSCF Summer Co-Ed Beach Volleyball Wins! (5/28)

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The DSCF Summer Co-Ed Beach Volleyball team won the opening series of their season last night. Here’s what team Captain Kate had to say about their performance:   “First game, we were down 0-13 and then we had a massive comeback and whooped them 21-15. Sadly, we played all games to 21, since we drank too many ‘Rock the Babies’ to realize that regulations require us to play to 25. Regardless, all of our players channeled their inner champions to …

2015.05.29

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Reminder: Register for Windy City CrossFit’s 7th Annual Murph Day on Saturday, June 6! Strength: back squat 5×3 @ 80+% 1 RM (building) OR, if your back squat>(~1.5x/~1x)body weight, then every 2 min. for 5 rounds, 3 @ 75+% 1 RM (building)   Conditioning: “Heavy Handstand Push-Up Helen” 3 rounds 400m run 21 kettlebell swings (70/53) 12 handstand push-ups

K6: Kitchfix6 Summer Nutrition Program

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KICK OFF YOUR SUMMER FAT LOSS! Kitchfix’s Kitchfix6 is a 6-week program for those serious about changing their health through a commitment to nutrient-dense eating.   WHY KITCHFIX6 Kitchfix6 will help you reset your eating habits, support your fat loss, give you extra energy for those summer fests, and simply feel the best you’ve EVER felt. Kitchfix6 promises to be the most simple, clear-cut, effective weight loss program with the resources, guidance, and food that you need for amazing results. …

2015.05.28

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Don’t forget! Tonight is the first DSCF Summer Co-Ed Beach Volleyball game at 6:30 pm on Court 4. Good luck team! Reminder: Register for Windy City CrossFit’s 7th Annual Murph Day on Saturday, June 6! Strength: clean & jerk 1 RM power clean + power jerk (or push press)   Conditioning: 10 min. AMRAP 200m run ME unbroken shoulder-to-overheads (135/95) – every time the bar is set down, run 200m Olympic Weightlifting: snatch 1 RM pause squat 3 RM push …

Do Division Street Fest 2015 (5/29-5/31)

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Do Division Street Fest is this weekend!   Classes will run as scheduled but we will remain open throughout the afternoon and early evening on both Saturday and Sunday. Like last year, we will be offering up the gym as an oasis from the street festivities to our members! Bring your friends and family to see your gym and meet your coaches as we talk to the public about Division St. CrossFit. Also feel free to bring refreshments and food – …

2015.05.27

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Reminder: Register for Windy City CrossFit’s 7th Annual Murph Day on Saturday, June 6! Conditioning: 4 rounds 10 min. 400m run 15 pull-ups 20 push-ups 25 wall balls (20/14) – rest with remaining time in interval CrossFit Endurance: 5x800m run – rest 3 minutes between rounds

Membership Pricing Restructure (Effective: 6/1/15)

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Beginning June 1, 2015, we will be simplifying our pricing structure by introducing new auto-draft rates:   *up-front payments only available for 12 months   Additionally, 10% discounts are available for inactive/active military, police, fire, paramedic/EMT, teacher, and student members. (Please contact us to set up your discounted membership.)   All current memberships will be upheld until completion. Upon the end of current contracts, members will select one of the above auto-draft membership rates (or may select to pay 12 …

2015.05.26

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Reminder: Register for Windy City CrossFit’s 7th Annual Murph Day on Saturday, June 6! Strength: snatch 1 RM   Conditioning: 30-20-10 hang power snatches (75/55) box jumps (24/20) burpees Olympic Weightlifting: snatch 2 waves 70%x3 75%x3 80%x2 85%x2 90%x2 back or front squat 5 RM