Monthly Archives: March 2016

Monthly Archives: March 2016

2016.03.31

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Attention: Please note that today’s (3/31) noon class has been canceled this week. Please plan accordingly. Reminder: Make up any missed workouts or re-do a workout from the DSCF 2016 CrossFit Games Intra-Box Open through this Sunday, April 3! Begin forming your teams for the next Trodo Open 4.2016(+BRUNCH) on Saturday, April 16 at 9 am! Conditioning: 20 min. AMRAP 15 box jump step-downs (24/20) 10 chest-to-bar pull-ups 5 handstand push-ups (sub: medium-heavy push presses  

2016.03.30

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Attention: Please note that today’s (3/30) and tomorrow’s (3/31) noon classes have been canceled this week. Please plan accordingly. Reminder: Make up any missed workouts or re-do a workout from the DSCF 2016 CrossFit Games Intra-Box Open through this Sunday, April 3! Begin forming your teams for the next Trodo Open 4.2016(+BRUNCH) on Saturday, April 16 at 9 am! Strength: front squat 3×8 (2020 tempo) – rest 2:30 between work sets   Conditioning: 4 rounds 2 min. AMRAP 20 double-unders …

DSCF End of Intra-Box Open & Wine Mixer (+BEER!) (Fri. 4/8 @ 7:30 pm)

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Join us next Friday, April 8 at 7:30 pm when we toast the end of the DSCF Intra-Box Open and crown our winners!   The top three individuals in each of the four Intra-Box Open divisions (Men’s Rx, Women’s Rx, Men’s Scaled, Women’s Scaled) will be given a limited edition shirt for taking either first, second, or third. (Even more reason to make sure you make up any missed workouts this week!) The official announcements will be made at 8 …

2016.03.29

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Attention: Please note that tomorrow’s (3/30) and Thursday’s (3/31) noon classes have been canceled this week. Please plan accordingly. Reminder: Make up any missed workouts or re-do a workout from the DSCF 2016 CrossFit Games Intra-Box Open through this Sunday, April 3! Begin forming your teams for the next Trodo Open 4.2016(+BRUNCH) on Saturday, April 16 at 9 am! Conditioning: 3 rounds 20 deadlifts (225/155) 30 kettlebell snatches (15 per side, 53/35) (sub: single-arm Russian kb swings) 40 calorie row …

DSCF 2016 CrossFit Games Intra-Box Open Make-Up Week (Mon. 3/28 – Sun. 4/3)

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The 2016 CrossFit Games Open has nearly wrapped up but that doesn’t mean we’re done quite yet!   Starting today, Monday, March 28, through this Sunday, April 3 you may make up as many of the 2016 CrossFit Games Open workouts you have missed. If you have completed all FIVE workouts already, you may re-do one and ONLY ONE workout BUT no matter what happens, you must accept that score (even if it is worse).   All five workouts must …

2016.03.28

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Attention: Please note that Wednesday’s (3/30) and Thursday’s (3/31) noon classes have been canceled this week. Please plan accordingly. Reminder: Begin forming your teams for the next Trodo Open 4.2016(+BRUNCH) on Saturday, April 16 at 9 am! Stay up to date on the Intra-Box Open standings by checking out the DSCF 2016 CrossFit Games Intra-Box Open leaderboard. It’s not too late to get involved – ask a coach how and we’ll help you find time to get in any missed …

2016.03.27

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CLOSED TODAY Strength programming for the week of 3/28/16 – 4/2/16: Monday 3/28/16 press 2×8, 2xME (2020 tempo, 2:30 rest between work sets) Tuesday 3/29/16 metcon only Wednesday 3/30/16 front squat 3×8 (2020 tempo, 2:30 rest between work sets) Thursday 3/31/16 metcon only Friday 4/1/16 TBA Saturday 4/2/16 metcon only

2016.03.26

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Attention: Please note that we will be closed this Sunday, March 27. Reminder: Begin forming your teams for the next Trodo Open 4.2016(+BRUNCH) on Saturday, April 16 at 9 am! Stay up to date on the Intra-Box Open standings by checking out the DSCF 2016 CrossFit Games Intra-Box Open leaderboard. It’s not too late to get involved – ask a coach how and we’ll help you find time to get in any missed workouts! Conditioning: 2-4-6-8-10-8-6-4-2 power clean+push press (95/65) …

2016.03.25

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Attention: Please note that we will be closed this Sunday, March 27. Reminder: Begin forming your teams for the next Trodo Open 4.2016(+BRUNCH) on Saturday, April 16 at 9 am! Stay up to date on the Intra-Box Open standings by checking out the DSCF 2016 CrossFit Games Intra-Box Open leaderboard. It’s not too late to get involved – ask a coach how and we’ll help you find time to get in any missed workouts! “16.5” 21-18-15-12-9-6-3 thrusters (95/65) bar-facing burpees …

2016.03.24

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Attention: Please note that we will be closed this Sunday, March 27. Reminder: Begin forming your teams for the next Trodo Open 4.2016(+BRUNCH) on Saturday, April 16 at 9 am! Stay up to date on the Intra-Box Open standings by checking out the DSCF 2016 CrossFit Games Intra-Box Open leaderboard. It’s not too late to get involved – ask a coach how and we’ll help you find time to get in any missed workouts! Strength: good mornings 3×8 (40X0 tempo) …