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2017.11.23

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HAPPY THANKSGIVING! CLOSED TODAY

2017.11.22

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Attention: Please pay attention to the following class schedule through the Thanksgiving holiday: Wednesday, November 22nd 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled) Thursday, November 23rd closed Friday, November 24th closed Strength: no strength for you, METCON ONLY DAY 07.   Conditioning: 6 rounds 5 back squats (from the rack) (275/185) 250/200m row 12 wall balls (20/14) 12 knees-to-elbows 12 no-push-up burpee box …

2017.11.21

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Attention: Please pay attention to the following class schedule through the Thanksgiving holiday: Wednesday, November 22nd 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled) Thursday, November 23rd closed Friday, November 24th closed Strength: every 90 sec. for 8 rounds power clean+clean – start @ 70% – add weight as desired   Conditioning: 5 rounds 12 deadlifts (165/110) 12 hang power cleans (165/110) 24 double-unders …

DSCFriendsgiving Potluck (Sat. 12/2 @ 6 pm)

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Join us on Saturday, December 2nd for a DSCFriendsgiving Potluck starting at 6 pm!   Guests are encouraged to bring a favorite healthy potluck dish, a go-to slow cooker recipe, or just something to share with friends. Dishes can be healthy, whole food-based or they can just be damn good tasting. Whatever you intend on bringing, share with the group ahead of time in the Facebook event so we can ensure a tasty spread of items from appetizers to desserts …

2017.11.20

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Attention: Please pay attention to the following class schedule through the Thanksgiving holiday: Wednesday, November 22nd 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled) Thursday, November 23rd closed Friday, November 24th closed Strength: superset: push jerks & weighted chin-ups 6×3 6×8   Conditioning: 21-15-9 handstand push-ups (sub: 5-4-3 wall walks) chest-to-bar pull-ups burpees 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/ …

2017.11.19

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Olympic Weightlifting: 9:00 – 10:30 am Open Gym: 9:00 am – 12:00 pm Strength programming for the week of 11/20/17 – 11/25/17: Monday 11/20/17 superset: push jerks & weighted chin-ups 6×3 6×8 Tuesday 11/21/17 every 90 sec. for 8 rounds power clean+clean – start @ 70% – add weight as desired Wednesday 11/22/17 metcon only Thursday 11/23/17 CLOSED TODAY Friday 11/24/17 CLOSED TODAY Saturday 11/25/17 metcon only

2017.11.18

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Attention: Please pay attention to the following class schedule through the Thanksgiving holiday: Wednesday, November 22nd 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled) Thursday, November 23rd closed Friday, November 24th closed Conditioning: with a partner 20 min. AMRAP 5 pull-ups 7 push-ups 9 air squats – partners alternate every round – rest 5 min. 10 min. AMRAP 30 hurdle hops (24/20) 30 knees-to-elbows …

2017.11.17

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Attention: Please pay attention to the following class schedule through the Thanksgiving holiday: Wednesday, November 22nd 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled) Thursday, November 23rd closed Friday, November 24th closed Strength: front OR overhead squat 3 RM – do what you didn’t do on Tuesday   Conditioning: 16 min. AMRAP 12 deadlifts (155/105) 12 wall balls (20/14) 12/10 calorie row 12 handstand …

2017.11.16

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Attention: Today’s morning Open Gym session beginning at 8 am has been canceled. Division St. CrossFit will reopen at 11:45 am for the noon class. We apologize for the inconvenience and appreciate your understanding! Strength: power snatch 3 RM   Conditioning: 4 rounds 10 hang power cleans (155/105) 25 ab-mat sit-ups – rest 30 sec. between rounds – Rx+: 185/125 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:

2017.11.15

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Attention: Tomorrow’s morning Open Gym session beginning at 8 am has been canceled. Division St. CrossFit will reopen at 11:45 am for the noon class. We apologize for the inconvenience and appreciate your understanding! Strength: push press 3 RM   Conditioning: 5 rounds 12 burpees 7 push jerks (135/95) 24 double-unders 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: