Monthly Archives: September 2015

Monthly Archives: September 2015

2015.09.30

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Reminder: Put your name on the board and participate in the next Trodo Open 10.2015 on October 10! Conditioning: 1,000m row 30 shoulder-to-overheads (95/65) 15 box jumps (24/20) – rest as long as it took you to complete it 500m row 20 shoulder-to-overheads (115/75) 10 box jumps (24/20) – rest as long as it took you to complete it (do math) 250m row 10 shoulder-to-overheads (135/95) 5 box jumps (24/20) Endurance: 1. 3 drills of your choice 2. 4×90 second …

2015.09.29

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Reminder: Put your name on the board and participate in the next Trodo Open 10.2015 on October 10! Strength: 10 min. EMOM 1 power clean – warm up to a weight which is about as heavy as you can power clean without failing for all 10 reps – scale down the weight and increase the reps as necessary (doubles or triples only)   Conditioning: “12.1” 7 min. AMRAP burpees

2015.09.28

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Reminder: Put your name on the board and participate in the next Trodo Open 10.2015 on October 10! Strength: back squat 1 RM   Conditioning: 20-15-10-5 pull-ups push-ups – 200m run after each round Endurance: 1. 3 drills of your choice 2. 4×90 second cadence of 100 bpm (or 200 steps per minute) – 1 drill of your choice between each 90 second interval 3. 6min at 92-94 (184-188) cadence Main Set 200m run 400m run 200m run 600m run …

2015.09.27

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Closed today for the FuBarbell+Rawlings 2-Day Weightlifting Camp. Olympic Weightlifting: canceled today Open Gym: canceled today FREE Trial CrossFit Class: canceled today Strength programming for the week of 9/28/15 – 10/3/15: Monday 9/28/15 back squat 1 RM Tuesday 9/29/15 metcon only Wednesday 9/30/15 metcon only Thursday 10/1/15 metcon only Friday 10/2/15 metcon only Saturday 10/3/15 metcon only

2015.09.26

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Closed today for the FuBarbell+Rawlings 2-Day Weightlifting Camp beginning at 9 am. Spots are still available – join us!

DSCF Co-Ed Flag Football Team Takes a Hit in Season Opener

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“Tough 20-7 loss for DSCF – mostly due to slippery hands. Coach Craig caught the first TD pass of the season. Tim chipped in with an interception when the team needed a big stop. Hopefully Dom loses some muscle on his honeymoon so he can’t throw so hard.” – Allison D.

Pan-Seared Tuna with Avocado, Soy, Ginger, and Lime

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Pan-Seared Tuna with Avocado, Soy, Ginger, and Lime “I make this all of the time and it is incredible. It works great with chicken breast as well. …. Super easy. I omit the sugar and bump up the jalapeño. One minute cook time per side for the tuna, but the only problem with the chicken is that the soy sauce caramelizes in the pan. Maybe baking it over foil is the answer?” – member Chad S. (original recipe by Tyler …

2015.09.25

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Attention: We will be closed this weekend due to the FuBarbell+Rawlings 2-Day Weightlifting Camp. Please plan your workouts accordingly. Reminder: Put your name on the board and participate in the next Trodo Open 10.2015 on October 10! Strength: deadlift 1 RM   Conditioning: 10 min. AMRAP 40 double-unders (scale: 30 seconds of double-under attempts) 10 kettlebell clean & jerks (53/35, 5 per side) 5 burpees

2015.09.24

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Attention: Olympic Weightlifting is canceled TONIGHT. Please join us for CrossFit or the 2015 DSCF Co-Ed Flag Football Team for their first game of the season! DSCF Co-Ed Flag Football plays at 6:30 pm on Field #5. Good luck team! We will be closed this weekend due to the FuBarbell+Rawlings 2-Day Weightlifting Camp. Please plan your workouts accordingly. Reminder: Put your name on the board and participate in the next Trodo Open 10.2015 on October 10! Conditioning: 3 rounds 30 …

Greek-style Lemon Meatballs

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Greek-style Lemon Meatballs This #DStCleanEats recipe comes compliments of member Katrina M. (original recipe by balancedbites.com)   Prep Time: 25 minutes Cook Time: 25 minutes   Serves: 4-5 servings   Ingredients: 1 lb. ground beef (original recipe was lamb) 3 cloves of garlic, minced or grated zest of 1 lemon ½ teaspoon of dried oregano ½ teaspoon of garlic powder ½ teaspoon of kosher salt (less if you are using something different than Diamond Crystal Kosher Salt) ½ teaspoon of …