Monthly Archives: December 2015

Monthly Archives: December 2015

2015.12.31

by admin in WOD | Comments Off on 2015.12.31

Attention: Please note the upcoming 2015 Winter Holiday Schedule! Don’t Forget: Join us for the DSCF New Year Potluck on Sunday, January 10! Commit to making long-term changes toward a happier, healthier life by joining us for the Whole Life Challenge beginning Saturday, January 16! Conditioning: “The Final Countdown” 10 muscle-ups (scale: 2x chest-to-bar pull-ups/pull-ups) 9 handstand push-ups (sub: 2x push-ups) 8 toes-to-bar (scale: KTE/aggressive kips) 7 box jump step-downs (30/24) 6 wall walks 5 deadlifts (225/155) 4 power cleans …

2015.12.30

by admin in WOD | Comments Off on 2015.12.30

Attention: Please note the upcoming 2015 Winter Holiday Schedule! Don’t Forget: Join us for the DSCF New Year Potluck on Sunday, January 10! Commit to making long-term changes toward a happier, healthier life by joining us for the Whole Life Challenge beginning Saturday, January 16! Strength: front squat (2020 tempo) 3×8 1×8 @ 55% 1 RM 1×8 @ 60% 1 RM 1×8 @ 65% 1 RM – rest 2:30 between sets – if you do not have a 1 RM …

2015.12.29

by admin in WOD | Comments Off on 2015.12.29

Attention: Please note the upcoming 2015 Winter Holiday Schedule! Don’t Forget: Join us for the DSCF New Year Potluck on Sunday, January 10! Commit to making long-term changes toward a happier, healthier life by joining us for the Whole Life Challenge beginning Saturday, January 16! 4 min. AMRAP 10 calorie row 10 toes-to-bar (scale: knees-to-elbows/aggressive kipping) – rest 6 min. 4 min. AMRAP 10 kettlebell snatches, 5 per side (53/35) (sub: single-arm Russian kettlebell swings) 10 no-chest burpees – rest …

2015.12.28

by admin in WOD | Comments Off on 2015.12.28

Attention: Please note the upcoming 2015 Winter Holiday Schedule! Don’t Forget: Join us for the DSCF New Year Potluck on Sunday, January 10! Commit to making long-term changes toward a happier, healthier life by joining us for the Whole Life Challenge beginning Saturday, January 16! Strength: press 2×8, 2xME (2020 tempo) 1×8 @ 55% 1 RM 1×8 @ 60% 1 RM 2xME @ 65% 1 RM – rest 2:30 between sets – if you do not have a 1 RM, …

2015.12.27

by admin in WOD | Comments Off on 2015.12.27

Yoga: 9:00 – 9:50 am Olympic Weightlifting: canceled today Open Gym: 11:00 am – 2:00 pm FREE Trial CrossFit Class: canceled today Strength programming for the week of 12/28/15 – 1/2/15: Monday 12/28/15 press 2×8, 2xME @ 55, 60, 65% 1 RM (2020 tempo, rest 2:30 between sets) Tuesday 12/29/15 metcon only Wednesday 12/30/15 front squat 3×8 @ 55, 60, 65% 1 RM (2020 tempo, rest 2:30 between sets) Thursday 12/31/15 metcon only Friday 1/1/15 CLOSED TODAY Saturday 1/2/15 metcon …

2015.12.26

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CLOSED TODAY

2015.12.25

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Merry Flexmas!

2015.12.24

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CLOSED TODAY  

2015.12.23

by admin in WOD | Comments Off on 2015.12.23

Attention: Please note the upcoming 2015 Winter Holiday Schedule! Don’t Forget: Join us for the DSCF New Year Potluck on Sunday, January 10! Commit to making long-term changes toward a happier, healthier life by joining us for the Whole Life Challenge beginning Saturday, January 16! Conditioning: “The Twelve Days of Fitmas” 1 wall walk 2 muscle-ups (sub: 2x ring dips) 3 handstand push-ups (sub: 2x push-ups) 4 burpees 5 toes-to-bar (scale: KTE/aggressive kips) 6 box jump step-downs (24/20) 7 pull-ups …

2015.12.22

by admin in WOD | Comments Off on 2015.12.22

Attention: Please note the upcoming 2015 Winter Holiday Schedule! Don’t Forget: Join us for the DSCF New Year Potluck on Sunday, January 10! Commit to making long-term changes toward a happier, healthier life by joining us for the Whole Life Challenge beginning Saturday, January 16! Strength: clean & jerk 1 RM   Conditioning: 10 min. AMRAP 2-4-6-8-10-etc. hang power clean+push presses (135/95, 50% 1 RM clean & jerk) box jumps (24/20)