Monthly Archives: December 2016

Monthly Archives: December 2016

2016.12.31

by admin in WOD | Comments Off on 2016.12.31

Remember: Please note the upcoming 2016 Winter Holiday Schedule – TODAY’S 8 and 10 am classes now canceled (as of 12/27/16)! 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. Conditioning: “The Final Countdown” 10-9-8-7-6-5-4-3-2-1 with a partner hang power clean+jerk (155/105)* – same number of burpees are performed after …

2016.12.30

by admin in WOD | Comments Off on 2016.12.30

Remember: Please note the upcoming 2016 Winter Holiday Schedule – Saturday, December 31st 8 and 10 am classes now canceled (as of 12/27/16)! 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: press 4-5×8-10 (30X1 tempo) – one work set every 3 minutes – 8 reps: 65-70% 1 RM …

2016.12.29

by admin in WOD | Comments Off on 2016.12.29

Remember: Please note the upcoming 2016 Winter Holiday Schedule – Saturday, December 31st 8 and 10 am classes now canceled (as of 12/27/16)! 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: rear-leg elevated dumbbell split squat 3-4×10-12 (30X1 tempo) – one work set every 4 minutes – perform …

2016.12.28

by admin in WOD | Comments Off on 2016.12.28

Remember: Please note the upcoming 2016 Winter Holiday Schedule – Saturday, December 31st 8 and 10 am classes now canceled (as of 12/27/16)! 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: single-leg Romanian dumbbell deadlift 3-4×12-15 (30X1 tempo) – one work set every 4 minutes – perform all …

2016.12.27

by admin in WOD | Comments Off on 2016.12.27

Remember: Please note the upcoming 2016 Winter Holiday Schedule – Saturday, December 31st 8 and 10 am classes now canceled (as of 12/27/16)! 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: alternating dumbbell press (standing or seated) 3-4×12-15 (2020 tempo) – one work set every 4 minutes superset: …

2016.12.26

by admin in WOD | Comments Off on 2016.12.26

Remember: Please note the upcoming 2016 Winter Holiday Schedule – Monday, December 26th 6 and 7 am classes now canceled (as of 12/21/16)! 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 3-4×12-15 (2020 tempo) – one work set every 3 minutes – 12 reps: 50-55% 1 RM …

2016.12.25

by admin in WOD | Comments Off on 2016.12.25

MERRY FLEXMAS! (closed today) Olympic Weightlifting: canceled Open Gym: canceled Strength programming for the week of 12/26/16 – 12/31/16: Monday 12/26/16 back squat 3-4×12-15 (2020 tempo), one work set every 3 min. front-rack holds 3-5×10 seconds Tuesday 12/27/16 alternating dumbbell press (seated or standing) 3-4×12-15 (30X1 tempo), one work set every 4 min. superset: strict(/weighted) pull-ups and strict(/weighted) ring dips 3-4×4-6 (30X0 tempo) Wednesday 12/28/16 single-leg Romanian dumbbell deadlift 3-4×12-15 (31X0 tempo), one work set every 4 min. Thursday 12/29/16 …

2016.12.24

by admin in WOD | Comments Off on 2016.12.24

Remember: Please note the upcoming 2016 Winter Holiday Schedule – Monday, December 26th 6 and 7 am classes now canceled (as of 12/21/16)! 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. Conditioning: “12 Days of Fitness” 1 kettlebell snatch (per side) (70/53) (sub: dumbbell snatch) 2 box jump step-downs (24/20) …

2016.12.23

by admin in WOD | Comments Off on 2016.12.23

Remember: Please note the upcoming 2016 Winter Holiday Schedule – Monday, December 26th 6 and 7 am classes now canceled (as of 12/21/16)! 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. Conditioning: Benchmark WOD TBA in class Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: …

2016.12.22

by admin in WOD | Comments Off on 2016.12.22

Remember: Please note the upcoming 2016 Winter Holiday Schedule – Monday, December 26th 6 and 7 am classes now canceled (as of 12/21/16)! 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. Conditioning: Benchmark WOD TBA in class Review movements here: http://www.divisionstcrossfit.com/movement-glossary/ Review scaling options here: http://www.divisionstcrossfit.com/scaling-options/ Review programming design here: …