Monthly Archives: June 2015

Monthly Archives: June 2015

Independence Day Workout and BBQ (Sat. 7/4)

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This Saturday, July 4th, we will be celebrating our great nation’s Independence Day with a workout & BBQ!   There will be ONE class held that day at 11 am but it will be FREE (meaning, it will not count against your membership). Afterward, we’re mixing things up this year and heading to member Amanda Burkey’s place to fire up the grill and enjoy the freedoms of the good ol’ U.S. of A. Burkey lives at 1066 N. Paulina Ave. …

2015.06.30

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Reminder: Tonight’s Olympic Weightlifting class at 7:00 pm has been canceled. Join us for Coach Dan’s Farewell Workout and Party THIS Friday, July 3! Strength: snatch power snatch + hang snatch 1 RM   Conditioning: 12 min. AMRAP 4 handstand push-ups 8 deadlifts (185/135) 16 ab-mat sit-ups 32 double-unders Olympic Weightlifting: canceled tonight

Coach Dan’s Farewell Workout and Party (Fri. 7/3)

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We’re very sorry to announce that this week is Coach Dan’s final week of coaching at Division St. CrossFit.   Coach Dan has been an integral part of Division St. CrossFit since joining us way back in the spring of 2013. Over the course of these past two-plus years, Dan has gone from CrossFit enthusiast and aspiring coach to one of the faces of Division St. CrossFit. From enthusiastically volunteering to coach the 6 am classes (no offense guys, it’s …

2015.06.29

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Attention: Tomorrow, Tuesday, June 30th’s, Olympic Weightlifting class at 7:00 pm has been canceled. Strength: back squat 5×5 @ 80% 1 RM OR, if your back squat>(~1.5x/~1x)body weight, then every 3 min. for 5 rounds, 5 @ 70+% 1 RM (building)   Conditioning: 3 rounds 400m run 30 kettlebell swings (53/35) 20 thrusters (95/65) 10 burpees Endurance: 6 rounds 400m run – 1:30 recovery between rounds Note: Please bring watch and jump rope.

2015.06.28

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Open Gym: 9:00 – 11:00 am FREE Trial CrossFit Class: canceled Strength programming for the week of 6/29/15 – 7/4/15: Monday 6/29/15 back squat 5×5 @ 80% 1 RM OR every 3 min. for 5 rounds, 5 @ 70+% 1 RM (building) Tuesday 6/30/15 snatch power snatch + hang snatch 1 RM Wednesday 7/1/15 metcon only Thursday 7/2/15 clean & jerk 15 min. to work up to heavy touch-and-go triple, 5 min. to work up to heavy touch-and-go double front …

Sunday 2015.06.28 Schedule

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Sunday, June 28th’s Open Gym and Free Trial CrossFit Class have been canceled.   However, Coach Joey and his weightlifters will be here between 9 and 11 am. Afterward, join us at the southernmost end of North Avenue beach for some fun in the sun!   Contact Coach JJ at (847) 471-1127 to find the group.

2015.06.27

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Conditioning: partner “Barbara” 5 rounds 20 pull-ups 30 push-ups 40 ab-mat sit-ups 50 air squats – rest 3 minutes between rounds – sets are split evenly, however between partners – non-working partner hangs from the bar, holds a plank on their hands, holds a plank on their elbows, and sits in a goblet squat bottom (53/35), respectively

DSCF Summer Co-Ed Beach Volleyball Gets Crushed By Team of 2 (6/25)

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We got crushed by a team of two people. It was the D St. team’s worst performance ever – foggy skies and foggy minds. Luckily for the ladies, it was Skittles’ best outfit ever: Sunday – beach volleyball skills day is looking like a great idea…

2015.06.26

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Strength: front squat 5×3 @ 80+% 1 RM (building) OR, if your front squat>(~1.25x/~.85x)body weight, then every 2 min. for 5 rounds, 3 @ 75+% 1 RM (building)   Conditioning: 1,000m row 6 rounds 5 handstand push-ups 5 power cleans (155/105)

2015.06.25

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Reminder: DSCF Summer Co-Ed Beach Volleyball plays tonight at 7:30 pm on Court I4. Good luck team! Conditioning: 10 min. 21-15-9 hang power snatches (75/55) toes-to-bar – rest with remaining time 10 min. 21-15-9 wall balls (20/14) push-ups – rest with remaining time 10 min. 21-15-9 kettlebell swings (70/53) burpees – rest with remaining time for time 150 double-unders