We will be closed this Sunday, April 16th.


Join us for the first of FIVE skill-building clinics in our brand new Skills Series 2017 beginning Wednesday, April 19th at 7 pm!


single-leg Romanian dumbbell deadlift

    • 4-5×8-10 (30X1 tempo)

– one work set every 4 min.



35 hang power clean+push presses (115/80)

– 5 back squats every minute on the minute


Accessory Strength/Size/Skill (“S3“):

(may be performed instead of Conditioning – aim to perform at least 2 out of the 3 movements due to possible time constraints)

good mornings

    • 5×5 (30X0 tempo)

incline bench press

    • 4×8-10 (2020 tempo)

– one work set every 3 min.

FLR (optional: on rings)

    • 4xME (1:1 rest)


Accessory Speed/Stamina (“S5“):

(to be performed outside of class on your own)

18 min. run/bike/row @ 80%

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/

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by admin in WOD

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