Monthly Archives: June 2016

Monthly Archives: June 2016

2016.06.30

by JJ Christopher in WOD | Leave a comment

Attention: We will be closed Monday, July 4th in observance of Independence Day. Have a happy and safe Fourth of July holiday! Reminder: DSCF Summer Co-Ed Beach Volleyball has a bye tonight. Come get your fitness fix instead! Join us THIS Saturday, July 2nd for our USA-themed Independence Day workout at 10 am! Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 taking place on Saturday, July 30! Strength: front squat 4-5×8-12 (2020 tempo) – rest 2:30 between …

2016.06.29

by JJ Christopher in WOD | Leave a comment

Attention: We will be closed Monday, July 4th in observance of Independence Day. Have a happy and safe Fourth of July holiday! Reminder: Join us THIS Saturday, July 2nd for our USA-themed Independence Day workout at 10 am! Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 taking place on Saturday, July 30! Strength: deadlift 4-5×8-12 (31X0 tempo) – rest 2:15 between work sets   Conditioning: 18 min. AMRAP 15 box jump step-downs (24/20) 12 kettlebell swings (70/53) …

2016.06.28

by JJ Christopher in WOD | Leave a comment

Attention: We will be closed Monday, July 4th in observance of Independence Day. Have a happy and safe Fourth of July holiday! Reminder: Join us THIS Saturday, July 2nd for our USA-themed Independence Day workout at 10 am! Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 taking place on Saturday, July 30! Strength: press 3-4×12-15 (2020 tempo) – rest 2:00 between work sets superset: strict(/weighted) pull-ups & strict(/weighted) ring dips (sub: push-ups) 5-6×4-6 (30X0 tempo)   Conditioning: …

Independence Day Workout (Sat. 7/2)

by JJ Christopher in Event | Leave a comment

This Saturday, July 2nd, we will be celebrating our great nation’s Independence Day with a HERO workout!   All three Saturday classes will be performing a challenging hero workout in honor of those who have made sacrifices to protect our freedom and inalienable rights. But the 10 am class will be a special variation in that you MUST wear RED, WHITE, and BLUE! So, get your American flag pants cleaned and your George Washington wigs freshened up and we’ll see …

2016.06.27

by JJ Christopher in WOD | Leave a comment

Reminder: Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 taking place on Saturday, July 30! Strength: back squat 4-5×8-12 (2020 tempo) – rest 2:30 between work sets front-rack holds 3-5×10 seconds   Conditioning: 5 rounds 200m run 15 wall balls (20/14) 10 toes-to-bar (scale: knees-to-elbows/kipping, sub: v-ups/no-chest burpees) Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/

2016.06.26

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting Clinic with Tim & Will Rawlings: 10:00 am – 1:00 pm Open Gym: canceled today FREE Trial CrossFit Class: 11:30 am – 12:15 pm Strength programming for the week of 6/27/16 – 7/2/16: Monday 6/27/16 back squat 4-5×8-12 (2020 tempo), rest 2:30 between work sets front-rack holds 3-5×10 seconds Tuesday 6/28/16 press 3-4×12-15 (2020 tempo), rest 2:00 between work sets superset: pull-ups & ring dips (sub: push-ups) 5-6×4-6 (30X0 tempo) Wednesday 6/29/16 deadlift 4-5×8-12 (31X0 tempo), rest 2:15 …

2016.06.25

by JJ Christopher in WOD | Leave a comment

Reminder: Extra tickets are still available for TODAY’S DSCF White Sox Outing at 1:1o pm – let us know if you want to join the crew already confirmed! Register for the Olympic Weightlifting Clinic with Tim and Will Rawlings taking place TOMORROW Sunday, June 26th from 10 am to 1 pm! Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 taking place on Saturday, July 30! Conditioning: with a partner 1600m run 3 rounds 60 wall balls (20/14) …

Something Something Drinking Something Volleyball Something (6/23)

by JJ Christopher in Announcement | Leave a comment

We’ve finally driven the real volleyball players to drink!! The Spikers fell 3-0 on another windy Thursday night. Highlights of the night include: Jason swimming to retrieve the ball, Natalie and Katie stutter stepping, the entire team laughing, and BJ stuffing our opponents at every opportunity. – Kate G.

2016.06.24

by JJ Christopher in WOD | Leave a comment

Reminder: Extra tickets are still available for the upcoming DSCF White Sox Outing TOMORROW Saturday, June 25th at 1:1o pm – let us know if you want to join the crew already confirmed! Register for the Olympic Weightlifting Clinic with Tim and Will Rawlings taking place THIS Sunday, June 26th from 10 am to 1 pm! Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 taking place on Saturday, July 30! Strength: 15 minutes 3 RM turkish get-up …

2016.06.23

by JJ Christopher in WOD | Leave a comment

Reminder: DSCF Summer Co-Ed Beach Volleyball plays tonight at 7:30 pm on Court Z2. Extra tickets are still available for the upcoming DSCF White Sox Outing THIS Saturday, June 25th at 1:1o pm – let us know if you want to join the crew already confirmed! Register for the Olympic Weightlifting Clinic with Tim and Will Rawlings taking place THIS Sunday, June 26th from 10 am to 1 pm! Join Team DSCFSpicyato and register for the Savage Race Chicago 2016 …