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2017.07.23

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am Open Gym: 10:00 am – 1:00 pm Strength training for the week of 7/24/17 – 7/29/17: Monday 7/24/17 every 2 min. for 8 rounds 2 power snatches – start @ 65% – add weight each set Tuesday 7/25/17 front squat OR overhead squat 5×4-6 – start @ 70% – may add weight each set dual-arm kettlebell front-rack step-ups 2×20-30 total steps – 2 min. rest between sets Wednesday 7/26/17 seated alternating dumbbell press 4×6-8 …

2017.07.22

by JJ Christopher in WOD | Leave a comment

Attention: Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance: 6 am 7 am morning Open Gym (8 am-noon) noon Don’t Forget: We….want….YOU!….to lend us a hand Sunday, July 30th starting at 10 am to help with the DSCFacelift after some building maintenance is completed. Hope you can join us then! Conditioning: 21 min. AMRAP with a partner 3 deadlifts (255/165) 9 burpee box jump step-downs (24/20) 27 double-unders 200m run – partners alternate every …

2017.07.21

by JJ Christopher in WOD | Leave a comment

Attention: Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance: 6 am 7 am morning Open Gym (8 am-noon) noon Don’t Forget: We….want….YOU!….to lend us a hand Sunday, July 30th starting at 10 am to help with the DSCFacelift after some building maintenance is completed. Hope you can join us then! Strength: superset: push presses & pull-ups 5×3-5 (push presses) 5×8-12 (pull-ups)   Conditioning: 30 power clean & jerks (135/95) 800m run Review movements …

DSCFacelift (Sun. 7/30)

by JJ Christopher in Event | Leave a comment

Next week Division St. CrossFit will finally be receiving some much needed building repairs. On Sunday, July 30th at 10 am, “We….want….YOU!” to help us put the gym back together. That’s right –  we’re calling on our community to put their functional fitness to use on the following projects: wall-mounting the main rig cleaning and re-oiling barbells mounting additional handstand push-up walls painting around the whiteboard painting and mounting a frame around the whiteboard sanding down the SPEAL bars   …

2017.07.20

by JJ Christopher in WOD | Leave a comment

Attention: Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance: 6 am 7 am morning Open Gym (8 am-noon) noon Strength: back squat 5×4-6 – start @ 70% – may add weight each set front rack holds 3-5×10 sec.   Conditioning: 400m run 15 handstand push-ups 400m run 30 ring dips 400m run 60 push-ups 400m run 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. …

2017.07.19

by JJ Christopher in WOD | Leave a comment

Attention: Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance: 6 am 7 am morning Open Gym (8 am-noon) noon Strength: every 2 min. for 8 rounds 2 touch-and-go power cleans – start @ 65% – add weight each set   Conditioning: 14 min. AMRAP 12 thrusters (75/55) 20 hang power snatches (75/55) – rest 40 sec. 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 …

2017.07.18

by JJ Christopher in WOD | Leave a comment

Attention: Please note the cancellation of the following classes on Thursday, July 27, 2017 for building maintenance: 6 am 7 am morning Open Gym (8 am-noon) noon Reminder: Place your order for affordable grassfed beef, pasture-raised chicken, and pasture-raised pork from VDL Grassfed by end of day TODAY Tuesday, July 18th for delivery on Saturday, July 22nd! Strength: push jerk work to a heavy set of 3 2xAMRAP @ 80-85% of the heavy set of 3 – rest 3 min. …

2017.07.17

by JJ Christopher in WOD | Leave a comment

Reminder: Place your order for affordable grassfed beef, pasture-raised chicken, and pasture-raised pork from VDL Grassfed by end of day TOMORROW Tuesday, July 18th for delivery on Saturday, July 22nd! Strength: front squat OR overhead squat work to a heavy set of 1-2 3-4×1-3 @ 80-90% of the heavy set of 1-2   Conditioning: 4 rounds 2 min. 15 toes-to-bar AMRAP hang cleans (round 1: 155/105, round 2: 135/95, round 3: 115/80, round 4: 95/65) – rest 2 min. between …

2017.07.16

by JJ Christopher in WOD | Leave a comment

Olympic Weightlifting: 10:00 – 11:30 am Open Gym: 10:00 am – 1:00 pm Strength training for the week of 7/17/17 – 7/22/17: Monday 7/17/17 front squat OR overhead squat work to a heavy set of 1-2 3-4×1-3 @ 80-90% of the heavy set of 1-2 Tuesday 7/18/17 push jerk work to a heavy set of 3 2xAMRAP @ 80-85% of the heavy set of 3 – rest 3 min. between AMRAPs superset: pull-ups & ring dips 3-5×2-3 (pull-ups) 3-5×12-15 (ring …

2017.07.15

by JJ Christopher in WOD | Leave a comment

Conditioning: partner “JT”-ish…. (25 min. cap) 21-15-9 handstand push-ups ring dips push-ups – partners run 200m together between each set of movements – both partners perform all of 21-15-9 but alternate sets of 7 in the round of 21, sets of 5 in the round of 15, and sets of 3 in the round of 9 rest until 30:00 5 min. AMRAP burpee box jump step-downs (24/20) 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 …