Monthly Archives: April 2016

Monthly Archives: April 2016

2016.04.30

by admin in WOD | Leave a comment

Reminder: Download the DSCF Murph Day 2016 Training Schedule in preparation for Murph Day 2016 at Windy City CrossFit on Saturday, June 4th – contact Coach JJ at jj@divisionstcrossfit.com to be added to the 10:30 am heat! Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 taking place on Saturday, July 30! Conditioning: 10 rounds with a partner 10 hang power clean+push presses (95/65) 10 box jump step-downs (24/20) 10 kettlebell swings (70/53) 10 burpees – partners alternate …

2016.04.29

by admin in WOD | Leave a comment

Reminder: Download the DSCF Murph Day 2016 Training Schedule in preparation for Murph Day 2016 at Windy City CrossFit on Saturday, June 4th – contact Coach JJ at jj@divisionstcrossfit.com to be added to the 10:30 am heat! Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 taking place on Saturday, July 30! Strength: overhead squat 2×8 (2011 tempo) 2×6 (2011 tempo) 2×4 (2011 tempo) 2×2 (2011 tempo) – rest 2:00 between work sets   Conditioning: 200m run 5 …

2016.04.28

by admin in WOD | Leave a comment

Reminder: Download the DSCF Murph Day 2016 Training Schedule in preparation for Murph Day 2016 at Windy City CrossFit on Saturday, June 4th – contact Coach JJ at jj@divisionstcrossfit.com to be added to the 10:30 am heat! Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 taking place on Saturday, July 30! Strength: power clean+hang clean to a max hang clean 3-5×1 @ max power clean+hang clean   Conditioning: 2-4-6-8-10-8-6-4-2 Russian kettlebell swing (53/35) single-arm Russian kettlebell swing, …

2016.04.27

by admin in WOD | Leave a comment

Reminder: Download the DSCF Murph Day 2016 Training Schedule in preparation for Murph Day 2016 at Windy City CrossFit on Saturday, June 4th – contact Coach JJ at jj@divisionstcrossfit.com to be added to the 10:30 am heat! Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 taking place on Saturday, July 30! Strength: 12 min. EMOM odd minutes: 6 handstand push-ups (sub: handstand negatives/15 second handstand holds/handstand kick-ups) even minutes: 8 toes-to-bar (scale: knees-to-elbows/aggressive kipping) – scale the …

2016.04.26

by admin in WOD | Leave a comment

Reminder: Submit your order by TODAY for our grassfed beef, pastured pork, and pastured chicken delivery from VDL Grassfed on Saturday, April 30! Download the DSCF Murph Day 2016 Training Schedule in preparation for Murph Day 2016 at Windy City CrossFit on Saturday, June 4th – contact Coach JJ at jj@divisionstcrossfit.com to be added to the 10:30 am heat! Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 taking place on Saturday, July 30! Strength: rear foot-elevated split …

2016.04.25

by admin in WOD | Leave a comment

Attention: Today’s noon class has been canceled. Please plan accordingly. Reminder: Submit your order by TOMORROW for our grassfed beef, pastured pork, and pastured chicken delivery from VDL Grassfed on Saturday, April 30! Download the DSCF Murph Day 2016 Training Schedule in preparation for Murph Day 2016 at Windy City CrossFit on Saturday, June 4th – contact Coach JJ at jj@divisionstcrossfit.com to be added to the 10:30 am heat! Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 …

2016.04.24

by admin in WOD | Leave a comment

CLOSED TODAY Olympic Weightlifting: CANCELED TODAY Open Gym: CANCELED TODAY FREE Trial CrossFit Class: CANCELED TODAY Strength programming for the week of 4/25/16 – 4/30/16: Monday 4/25/16 deadlift 5×6 (31X0 tempo), rest 2:30 between work sets Tuesday 4/26/16 rear-foot elevated split squat 1×12, 10, 8, 6 (2120 tempo), rest 30 seconds between legs and 90 seconds between sets Wednesday 4/27/16 12 min. EMOM odd minutes: 6 handstand push-ups even minutes: 8 toes-to-bar Thursday 4/28/16 power clean+hang clean to a max …

2016.04.23

by admin in WOD | Leave a comment

ATTENTION: We will be closed this Sunday. Please plan accordingly. Thank you for your understanding. Reminder: Submit your order by Tuesday, April 26 for our grassfed beef, pastured pork, and pastured chicken delivery from VDL Grassfed on Saturday, April 30! Download the DSCF Murph Day 2016 Training Schedule in preparation for Murph Day 2016 at Windy City CrossFit on Saturday, June 4th – contact Coach JJ at jj@divisionstcrossfit.com to be added to the 10:30 am heat! Join Team DSCFSpicyato and …

2016.04.22

by admin in WOD | Leave a comment

ATTENTION: We will be closed this Sunday. Please plan accordingly. Thank you for your understanding. Reminder: Submit your order by Tuesday, April 26 for our grassfed beef, pastured pork, and pastured chicken delivery from VDL Grassfed on Saturday, April 30! Download the DSCF Murph Day 2016 Training Schedule in preparation for Murph Day 2016 at Windy City CrossFit on Saturday, June 4th – contact Coach JJ at jj@divisionstcrossfit.com to be added to the 10:30 am heat! Join Team DSCFSpicyato and …

2016.04.21

by admin in WOD | Leave a comment

ATTENTION: We will be closed this Sunday. Please plan accordingly. Thank you for your understanding. Reminder: Submit your order by Tuesday, April 26 for our grassfed beef, pastured pork, and pastured chicken delivery from VDL Grassfed on Saturday, April 30! Download the DSCF Murph Day 2016 Training Schedule in preparation for Murph Day 2016 at Windy City CrossFit on Saturday, June 4th – contact Coach JJ at jj@divisionstcrossfit.com to be added to the 10:30 am heat! Join Team DSCFSpicyato and …