Monthly Archives: November 2016

Monthly Archives: November 2016

VDL Grassfed Delivery (Sat. 12/10)

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VDL GrassFed will be making a GrassFed Beef, Pastured Pork, and Pastured Chicken delivery to CrossFit gyms across Chicago on Saturday, December 10.   If you are interested in picking up affordable, naturally-raised meat, please fill out your order in the Google document below by the end of the day next Tuesday, December 6.   Prices with descriptions can be found at the bottom of this post. Once our order has been placed, you will be notified of the final …

2016.11.30

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Remember: Form your teams for the Trodo Open 12.2016(+BRUNCH) THIS Saturday, December 3 at 9 am! Commit to making long-term changes toward a happier, healthier life by joining us for the Whole Life Challenge beginning Saturday, January 21! New Saturday Open Gym hours have been added to the schedule! Please review the details regarding availability. Strength: 12 min. EMOM odd min: 6-8 handstand push-ups even min: 8-10 toes-to-bar OR 3-5 bar muscle-ups – scale the quantities of each movement such …

2016.11.29

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Remember: Form your teams for the Trodo Open 12.2016(+BRUNCH) THIS Saturday, December 3 at 9 am! Commit to making long-term changes toward a happier, healthier life by joining us for the Whole Life Challenge beginning Saturday, January 21! New Saturday Open Gym hours have been added to the schedule! Please review the details regarding availability. Strength: back squat 2×3 (20X2 tempo) 2×2 (20X2 tempo) 2×1 (20X2 tempo) – one work set every 3 minutes – 3 reps: 85-90% – 2 …

Whole Life Challenge (Sat. 1/21)

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Register to join us for the Whole Life Challenge beginning Saturday, January 21! http://www.whole.lc/wlc1701/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 Sleep Hydration Lifestyle Practices Reflection   How does it work? The Whole Life …

2016.11.28

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Remember: Form your teams for the Trodo Open 12.2016(+BRUNCH) THIS Saturday, December 3 at 9 am! New Saturday Open Gym hours have been added to the schedule! Please review the details regarding availability. Strength: power snatch 1 RM   Conditioning: 3 rounds 20 calorie row 10 power snatches (135/95) 5 burpees – rest 3 min. between rounds Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division St. CrossFit:

2016.11.27

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Olympic Weightlifting: 10:00 – 11:30 am Open Gym: 10:00 am – 1:00 pm Strength programming for the week of 11/28/16 – 12/3/16: Monday 11/28/16 power snatch 1 RM Tuesday 11/29/16 back squat 2×3, 2, 1 (20X2 tempo), rest 2:30 between work sets front-rack holds 3-5×10 seconds Wednesday 11/30/16 handstand push-ups & toes-to-bar (or bar muscle-ups) 12 min. EMOM: odd min.: 6-8 strict(/deficit) HSPUs, even min.: 8-10 toes-to-bar OR 3-5 bar MUs Thursday 12/1/16 clean with a pause below the knee …

2016.11.26

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Remember: Form your teams for the Trodo Open 12.2016(+BRUNCH) on Saturday, December 3 at 9 am! New Saturday Open Gym hours have been added to the schedule! Please review the details regarding availability. Conditioning: 8 rounds with a partner 250m row 20 double-unders (sub: wall jumps/4-count mountain climbers/lateral line hops) 15 dumbbell hang clean thrusters (35/25) 10 pull-ups – partners alternate rounds Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know with Division …

2016.11.25

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CLOSED TODAY

2016.11.24

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HAPPY THANKSGIVING! CLOSED TODAY

2016.11.23

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Remember: Please view the upcoming Thanksgiving 2016 Schedule for the holiday week. Form your teams for the Trodo Open 12.2016(+BRUNCH) on Saturday, December 3 at 9 am! New Saturday Open Gym hours have been added to the schedule! Please review the details regarding availability. Strength: power clean+push press 1 RM power clean 1 RM   Conditioning: 8 min. AMRAP power cleans (90% 1 RM) Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: http://www.divisionstcrossfit.com/2016/09/26/dscf-strength-programming-explained/ Stay in-the-know …