Monthly Archives: February 2017

Monthly Archives: February 2017

2017.02.28

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Reminder: If you were unable to submit your score for 17.1 yesterday due to website issues, the deadline to submit your 17.1 result to the CrossFit Games website (https://games.crossfit.com/submit-scores) has been extended to 7 PM TONIGHT. If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here. …

2017.02.27

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Reminder: Submit your 17.1 result to the CrossFit Games website (https://games.crossfit.com/submit-scores) by 7 PM TONIGHT for approval. If you are submitting a score for the DSCF Intra-Box Open only and have yet to complete 17.1, please try to do so prior to the announcement of the next workout and let us know your result. Current unofficial rankings can be viewed here. Strength: back squat 2×3 (20X2 tempo) 2×2 (20X2 tempo) 2×1 (20X2 tempo) – one work set every 3 minutes …

2017.02.26

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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 2/27/17 – 3/4/17: Monday 2/27/17 back squat 2×3, 2, 1 (20X2 tempo), one work set every 3 min. front-rack holds 3-5×10 seconds Tuesday 2/28/17 power snatch 1 RM Wednesday 3/1/17 2 push presses+jerk to a heavy single push press+jerk to a heavy single jerk to a heavy single Thursday 3/2/1 power clean+clean to a heavy single clean 3-5×1 @ max power …

2017.02.25

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Conditioning: 5 rounds with a partner 30 double-unders 250m row 20 ab-mat sit-ups 15 air squats 10 pull-ups 5 handstand push-ups – partners alternate performing sets of the same movement (e.g. partner A performs 30 DUs, partner B performs 30 DUs, partner A rows 250m, parnter B rows 250m, etc.) 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:

2017.02.24

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Remember: Register for the 2017 CrossFit Games Open and Intra-Box Open and make plans to join us for our first DSCF Friday Night Lights of 2017 TONIGHT at 5:30 pm! Conditioning: “17.1” (20 min. cap) 10 alternating dumbbell snatches (50/35) 15 burpee box jump-overs (24/20) 20 alt. DB snatches 15 burpee box jump-overs 30 alt. DB snatches 15 burpee box jump-overs 40 alt. DB snatches 15 burpee box jump-overs 50 alt. DB snatches 15 burpee box jump-overs – tiebreak: time …

2017.02.23

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Remember: Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning TONIGHT and make plans to join us for our first DSCF Friday Night Lights of 2017 TOMORROW at 6:30 pm! Strength: front squat 2×3 (20X2 tempo) 2×2 (20X2 tempo) 2×1 (20X2 tempo) – one work set every 3 minutes – 3 reps: 85-90% 1 RM – 2 reps: 87.5-92.5% 1 RM – 1 rep: 92.5-97.5% 1 RM   Conditioning: 50-40-30-20-10 double-unders 25-20-15-10-5 wall balls (20/14) Review movements …

2017.02.22

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Remember: The Division St. CrossFit-branded Under Armour Performance Apparel online store is NOW OPEN and accepting your orders! Make your purchase by TODAY here: https://ktforms.com/store/dstcf Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23 and make plans to join us for our first DSCF Friday Night Lights of 2017 on Friday, February 24 at 6:30 pm! Strength: power clean+push press 1 RM power clean 1 RM   Conditioning: 800m run 60 push presses (95/65)* …

2017.02.21

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Remember: The Division St. CrossFit-branded Under Armour Performance Apparel online store is NOW OPEN and accepting your orders! Make your purchase on or before TOMORROW here: https://ktforms.com/store/dstcf Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23 and make plans to join us for our first DSCF Friday Night Lights of 2017 on Friday, February 24 at 6:30 pm! Strength: 15 min. EMOM min. 1: 4-6 strict(/deficit) handstand push-ups min. 2: 4-6 strict(/weighted) pull-ups OR …

2017.02.20

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Remember: The Division St. CrossFit-branded Under Armour Performance Apparel online store is NOW OPEN and accepting your orders! Make your purchase on or before THIS Wednesday here: https://ktforms.com/store/dstcf Register for the upcoming 2017 CrossFit Games Open and Intra-Box Open beginning Thursday, February 23 and make plans to join us for our first DSCF Friday Night Lights of 2017 on Friday, February 24 at 6:30 pm! Strength: back squat 2×5 (20X2 tempo) 2×3 (20X2 tempo) 2×2 (20X2 tempo) – one work …

2017.02.19

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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 2/20/17 – 2/25/17: Monday 2/20/17 back squat 2×5, 3, 2 (20X2 tempo), one work set every 3 min. front-rack holds 3-5×10 seconds Tuesday 2/21/17 15 min. EMOM min. 1: 4-6 strict(/deficit) HSPUs, min. 2: 4-6 strict(/weighted) pull-ups (OR 2-4 MUs), min. 3: 4-6 strict(/weighted) ring dips (sub: push-ups) (OR 2-4 pull-ups+ring dips OR rest) Wednesday 2/22/17 power clean+push press 1 RM …