Monthly Archives: November 2015

Monthly Archives: November 2015

Whole Life Challenge (Sat. 1/16)

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Register to join us for the Whole Life Challenge beginning Saturday, January 16! http://www.whole.lc/wlcny16/pt/DSCF The Whole Life Challenge is an 8-week online, community-building, habit-changing program which challenges you to create a happier, healthier life by making small, daily changes.   Playing with your friends and fellow Division St. CrossFit members, you’ll score points every day, focusing on 7 key areas of health and well-being: Nutrition Exercise Mobility Supplementation Hydration Lifestyle Practices Reflection   How does it work? The Whole Life …

2015.11.30

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Don’t forget: Post your PRs to the October/November 2015 PR Board by the end of the day today before it gets reset tomorrow! Strength: back squat 1 RM front-rack holds 3×10 seconds   Conditioning: 10 min. AMRAP Curtis Ps (95/65) – 2-4-6-8-etc. lateral bar-hop burpees every time you break a set – 1 Curtis P = 1 power clean, 1 front-rack lunge, 1 front-rack lunge (other leg), 1 push press

2015.11.29

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Yoga: 9:00 – 9:50 am Olympic Weightlifting: 10:00 – 11:30 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 11/30/15 – 12/5/15: Monday 11/30/15 back squat 1 RM front-rack holds 3×10 seconds Tuesday 12/1/15 gymnastics 3 rounds: ME unbroken muscle-ups OR 8-10 strict pull-ups 8-10 strict ring dips Wednesday 12/2/15 snatch 1 RM Thursday 12/3/15 metcon only Friday 12/4/15 press 1 RM Saturday 12/5/15 metcon only

2015.11.28

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Conditioning: 8 rounds with a partner 5 handstand push-ups (sub: push-ups) 10 pull-ups 15 kettlebell swings (70/53) 20 wall balls (20/14) 250m row 30 double-unders – partners alternate rounds – aim to perform each set unbroken

2015.11.27

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CLOSED TODAY   See you tomorrow for our regularly scheduled Saturday classes at 8, 9, and 10 am!

2015.11.26

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HAPPY THANKSGIVING!   From all of the coaches at Division St. CrossFit, we would like to extend our thanks to our athletes for their hard work, positive attitudes, and continued support. We appreciate each one of you as a valued part of our community – we would most certainly not be who we are without you!   So, in honor of this day of thanks, we are closed. Enjoy your time away from the gym with family, friends, and food!

2015.11.25

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Attention: Please note the upcoming 2015 Winter Holiday Schedule! Conditioning: 4 min. AMRAP 5 hang power snatches (115/75, sub: hang power cleans 135/95) 10 lateral bar-hop burpees – rest 6 min. 4 min. AMRAP 10 overhead squats (115/75, sub: front squats 135/95) 20 pull-ups – rest 6 min. 4 min. AMRAP 20 air squats 40 double-unders (sub: 40 single-unders)

2015.11.24

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Attention: Please note the upcoming 2015 Winter Holiday Schedule! Strength: 12 min. EMOM 2 power cleans @ 80% 1 RM clean – compare to/go heavier than 2015.10.19   Conditioning: 3 rounds 3 min. AMRAP 3 deadlifts (275/185, 75-80% 1 RM deadlift) 6 push-ups 9 box jump step-downs (24/20) – 3 min. rest between rounds

2015.11.23

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Attention: Please note the upcoming 2015 Winter Holiday Schedule! Strength: push press 5×3 – build up to a heavy set of 3 and repeat (compare to/go heavier than 2015.10.29) bent-over row 5×3 – build up to a heavy set of 3 and repeat (compare to/go heavier than 2015.11.06)   Conditioning: 2 rounds 500m row 50 wall balls (20/14) 50 kettlebell swings (70/53)

2015.11.22

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Yoga: 9:00 – 9:50 am Olympic Weightlifting: 10:00 – 11:30 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 11/23/15 – 11/28/15: Monday 11/23/15 push press 5×3 (build to a heavy set of 3 and repeat, compare to/go heavier than 2015.10.29) bent-over row 5×3 (build to a heavy set of 3 and repeat, compare to/go heavier than 2015.11.06) Tuesday 11/24/15 power clean 12 min. EMOM: 2 …