Introducing: Coach Nick!

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nick_lee_photoDivision St. CrossFit is excited to announce the addition of yet another coach to our staff with 8+ years of CrossFit experience as well as 4+ years of CrossFit coaching experience….Coach Nick Lee!


Please help us in welcoming Coach Nick to the gym by attending his classes Wednesday mornings at 6 and 7 am and learn more about him below.

About Nick:

Nick Lee – Coach

nick @

After competitive powerlifting throughout much of college, Nick was introduced to CrossFit in 2009. Ever since, the sport has remained fun and varied. While he still loves moving heavy weights, Nick enjoys body weight and gymnastic movements the best. In 2013, he started coaching and fell in love with helping others achieve their goals. Nick enjoys coaching technical aspects as well as motivating others to finish what they’ve started.

Nick is a Crossfit Level I Trainer and software engineer.

Whole Life Challenge (Sat. 1/20)

by admin in Announcement | 2 Comments

Jan2018_Poster-3Register to join us for the Whole Life Challenge beginning Saturday, January 20th!

The Whole Life Challenge is a six-week online, community-building, habit-changing program which challenges you to create a happier, healthier life by making small, daily changes.


Playing with your friends and fellow Division St. CrossFit members, you’ll score points every day, focusing on 7 key areas of health and well-being:

    • Nutrition
    • Exercise
    • Mobility
    • Sleep
    • Hydration
    • Well-Being
    • Reflection


How does it work?

The Whole Life Challenge will include before & after workout tests, body measurements, pictures (optional), and self-assessments. You will also select one of three Nutrition Levels (Kick-start, Lifestyle, Performance – full details in the link below) to follow throughout the eight weeks where you will score points daily based on how well you follow your selected Nutrition Level guidelines as well as the rest of the 7 Daily Habits listed above. And just like with your fitness, all we’re looking for is PROGRESS, not perfection!


Support throughout the Challenge will be provided by you and your teammates within our own private online community forum, through advice and guidance from return players, as well as content posted by Whole Life Challenge.


For more details, check out these links:

Frequently Asked Questions

Quick Start Guide (PDF)

Nutrition Levels Comparison Chart



Early Return Player Registration – through January 3, 2017

    • $29

Early Registration – through January 3, 2017

    • $39

Normal Registration – after January 3, 2017

    • $49


Once you’ve registered, be on the lookout for an announcement regarding a kick-off event which will include:

    • a complete introduction of the rules
    • nutrition presentation
    • “before” body measurements and workout

Until then, let us know if you have any questions.


We can’t wait to help you on your way to create a happier, healthier version of YOU!

Accessory Programming with Coach Lucas

by admin in Announcement | Comments Off on Accessory Programming with Coach Lucas

Hey everyone, Coach Lucas here. After getting some feedback and having a few people approach me about personal programming, myself and Coach JJ have decided to make it official. Starting January 1st, I will be taking on clients in a 1-on-1 format.


This isn’t just Personal Training sessions (although I’d love to help anyone in this fashion, if interested); it’s a chance for you as an athlete to take the reins on your fitness and start working toward the personal goals you’ve always wanted to achieve. Whether it’s getting better at handstand push-ups, getting your first pull-up, back squatting every 10 pound plate in the gym, or just trying to climb the leaderboard of our yearly Intra-Box open (PS: this is coming up) then let me help. I will write a program (2-4 workouts per week) tailored to your specific goals and needs. Prices are as follows:

2x’s/week: $39 per 4-week cycle

3x’s/week: $55 per 4-week cycle

4x’s/week: $68 per 4-week cycle

Personal training: $40 per session (active member pricing)


All programs will come with a free initial consultation where we can chat about your goals, expectations, and get you started on the path toward achieving those goals.


Again, we can work toward almost anything so don’t be afraid to at least get a hold of me and take advantage of the consultation. You can holler at me in the gym, email, text, FB messenger, carrier pigeon, or just write me a cute little letter and drop it in the mail. Email is probably best though..


Coach Lucas

Introducing: FIGHTribe boxing fitness @ DSCF

by admin in Announcement | Comments Off on Introducing: FIGHTribe boxing fitness @ DSCF

static1.squarespace.comDivision St. CrossFit is excited to announce a partnership with Freddie Kim of FIGHTribe boxing fitness!


About FIGHTribe:

FIGHTribe is a boutique fitness program that safely and systematically trains the proper fundamentals of boxing so that each member can further gain self-confidence and empowerment through fighting (beginning with sparring with light contact). The program is geared toward individuals with little to no experience in boxing. As a former West Point boxing champion and former Special Forces operator, Freddie Kim will teach you the basics starting with stance, movement, and the fundamental offense and defense techniques; great for conditioning, self-defense, fighting, and fun! Supplement your fitness with FIGHTribe and learn to fight.

Nothing empowers you more than knowing how to stand up for yourself!


FIGHTribe classes at Division St. CrossFit begin today and are FREE for Division St. CrossFit members for the rest of October! Class times are subject to change but will generally be hosted around mid-day and in the evening. Regardless, please monitor the daily schedule on the FIGHTribe website ( where pass purchases and registration for classes can be done.


Eventually, the classes available will include:


        • No contact. Focus on high intensity interval training with emphasis on proper technique through partner driven exercises.


        • ALL LEVELS WELCOME! More advanced techniques and light sparring sessions with other beginner boxers.

New Cadet (beginning November 2017 and will be required for new participants)

        • Five 60-minute class sessions which focus on proper techniques and the fundamentals of boxing and movement. (Must take within 30 days after starting.)

For the time being, all classes will be “Fitness” in order to allow athletes of ALL experience levels to participate!


Once the free trial period is over, for a limited time, Division St. CrossFit members can get 20% off single sessions for $20 (regular price: $25/session) at the following link (FOR DIVISION ST. CROSSFIT MEMBERS ONLY – PLEASE DO NOT SHARE WITH NON-MEMBERS):

Passes purchased will expire within 1 month of the purchase date.


We hope you enjoy and take advantage of these FIGHTribe boxing fitness classes to augment your training at Division St. CrossFit!

New Supplement Offerings for Q4 2017!

by admin in Announcement | Comments Off on New Supplement Offerings for Q4 2017!

Division St. CrossFit is excited to announce a new lineup of supplement offerings! This collection has been specifically curated, drawing products from three different companies to provide a wide array of options to accommodate individuals of all needs (vegetarians/vegans: please contact Coach JJ if you are looking for a post-workout supplement/protein).


A quick word about post-workout supplementation/nutrition:

We don’t talk enough about post-workout nutrition but, nonetheless, it is vitally important to your body’s ability to recover, repair, and grow. Sparing you the science of it, post-workout supplementation will help you feel less sore after workouts and more able to tackle the next day’s workout. Additionally, progress over time will improve more rapidly due to your body’s ability to adapt to training stimuli more quickly and efficiently. A good post-workout nutrition protocol would look like this:

  1. Within 30-60 minutes post-workout (It does not need to be immediately after the workout. In fact, it is recommended to wait at least 15-30 minutes post-workout.), consume a shake consisting of 20-30 g of protein and somewhere between a 1:1 to a 2:1 ratio of carbohydrates to protein. If extras like amino acids, specifically the branched-chain amino acids (BCAAs) Leucine, Isoleucine, and Valine, or creatine are added, even better! At minimum though, protein or amino acids should be consumed post-workout to start the process of protein synthesis.
  2. Within 60-90 minutes post-workout (or 30-60 minutes post-workout shake), a complete meal including protein, carbohydrates, and fat should be consumed.


With that in mind, please scroll down to review the new supplement offerings! Explanations of each product have been provided, along with recommendations for specific populations. In addition to post-workout recovery supplements, we are also offering an omega-3 supplement as well as a hydration formula. Additional “supplement stack” discounts will be provided to orders which include the omega-3 supplement along with another product! So, do your body a favor and take advantage of these initial offering deals (supplement stack discounts are for THIS initial pre-order ONLY) – pick your omega-3 and post-workout formulas now!


Place your order HERE by THIS Friday, October 6th:

*Note: supplement stack discounts will automatically be applied to your order


Citrus Burst

Coconut Bliss

Coromega Max

super high omega-3 fish oil

MSRP: $39.99

DSCF regular price: $35.00 – you save $5!

Coromega Max has a powerful 2,400mg of the omega-3 fatty acids DHA+EPA (including 1,200mg of the inflammation-fighting EPA!), which means the maximum health benefits for the heart, body, and brain. These delicious formulas are uniquely emulsified to provide 300% better absorption than standard soft gels. Coromega Max delivers the optimum omega-3 for the elite athlete in all of us.

TL;DR: highly recommended for all

Flavors: Citrus Burst, Coconut Bliss

Pair with a product below for an additional supplement stack discount!



PostWOD-Chocolate_Reward-copyChocolate (WOD-ermelon also available)

Driven Nutrition PostWOD

post-workout protein+carbohydrate, amino acid, creatine, and joint support formula

MSRP: $59.99

DSCF regular price: $50.00 – you save $10!

Intended specifically for kick-starting the recovery process from the activities performed in CrossFit, PostWOD contains 20g each of protein and carbohydrates – both crucial in the process of muscle recovery/growth and the restoration of energy, among other processes. The addition of branched-chain amino acids boosts protein synthesis while the creatine helps increase ATP (energy!) levels, allowing you to work harder for longer. And finally, probably the most under-rated aspect of this formula, extra ingredients such as MSM and glucosamine have been included to help support healthy joint function.

TL;DR: recommended for those seeking increased performance and improved recovery

Flavors: Chocolate, WOD-Ermelon

Pair with Coromega Max and save on the “Recovery Stack”

MSRP: $99.98

DSCF regular price: $85.00

stack discount price: $75.00 – you save $25!!


IsoDRIVE2-CH-copyChocolate Milkshake (Cinnamon Roll, Vanilla Milkshake also available)

Driven Nutrition IsoDrive

whey protein isolate

MSRP: $59.99

DSCF regular price: $50.00 – you save $10!

Have a preferred post-workout carbohydrate source or not looking to add additional carbohydrates to your diet? No problem. IsoDrive is cross-flow micro filtered leaving this whey protein isolate ultra-pure: easily mixable, high concentration of protein with very little fat, carbohydrates, or any other whey by-products as well as 98% lactose free!

TL;DR: recommended for those seeking a clean, highly concentrated post-workout protein for post-workout recovery

Flavors: Chocolate Milkshake, Cinnamon Roll, Vanilla Milkshake

Pair with Coromega Max and save on the “Clean Protein Stack”

MSRP: $99.98

DSCF regular price: $85.00

stack discount price: $75.00 – you save $25!!






Belgian Chocolate

Café Cream



NF Sports NutriWhey

all-natural whey protein

MSRP: $54.99

DSCF regular price: $50.00 – you save $5!

Are you natural food-minded but looking for help with recovery post-workout? NutriWhey is an all-natural – NO artificial ingredients! – protein powder intended for post-workout recovery for those who like to keep it REAL. Best of all, each flavor has been created from real food ingredients to create a taste which is not overly sweet like many other protein powders: cocoa, freeze-dried coffee, freeze-dried strawberries, and vanilla.

TL;DR: recommended for those seeking an all-natural protein source for post-workout recovery

Flavors: Belgian Chocolate, Café Cream, Strawberry, Vanilla

Pair with Coromega Max and save on the “Natural Protein Stack”

MSRP: $94.98

DSCF regular price: $85.00

stack discount price: $75.00 – you save $20!!




Fruit Punch


NF Sports Natural Amino

post-workout recovery formula with vegetable-based BCAAs

MSRP: $47.99

DSCF regular price: $40.00 – you save $8!

Never tried using a post-workout recovery powder? Natural Amino is a great way to get started with a new post-workout habit without adding a significant number of calories to your diet. The vegetable-based (don’t ask where non-vegetable based amino acids come from :/) branched chain amino acids increase protein synthesis (muscle repair!), especially when a full meal containing whole proteins is consumed soon after! (BCAAs work best in the presence of other amino acids.) Added bonus: tart cherry is included to reduce post-workout delayed onset muscle soreness (DOMS) (this is clinically proven….it’s science.).

TL;DR: recommended for those seeking a minimal calorie post-workout recovery solution

Flavors: Fruit Punch, Watermelon

Pair with Coromega Max and save on the “Recovery (light) Stack”

MSRP: $87.98

DSCF regular price: $75.00

stack discount price: $65.00 – you save $23!!







Coconut Pineapple



NF Sports Hydrate

daily hydration formula made with coconut water and Sustamine

MSRP: $17.99

DSCF regular price: $15.00 – save $3!

Hydrate is an all-natural lightly flavored hydration formula intended to help the body rehydrate, replenish, and recover. A unique, clinically-tested dipeptide of the amino acids glutamine and alanine, Sustamine is the driving force behind this formula’s ability to hydrate.

TL;DR: recommended for those seeking flavor for their hydration efforts

Flavors: Citrus, Coconut Pineapple, Orange, Strawberry

Pair with Coromega Max and save on the “Hydration Stack”

MSRP: $57.98

DSCF regular price: $50.00

stack discount price: $45.00 – you save $13!!

Spikers Make It to the Semi-Finals!….and Lose Again (7/27)

by admin in Announcement | Comments Off on Spikers Make It to the Semi-Finals!….and Lose Again (7/27)

Despite hurricane-level winds, the Spikers came out strong and managed to win their first playoff game! Then, in the semi-finals, the Spikers tried to dive, serve, and power-bump their way to victory but fell short in the third game. Even though we lost it was another successful season for the Spikers!

– Captain Kate

Spikers Fall, Yet Again! (7/13)

by admin in Announcement | Comments Off on Spikers Fall, Yet Again! (7/13)

Despite bringing in a new ringer, Cara, the Spikers couldn’t hang with the competition. Hoping our fortune improves when we start playoffs in two weeks!

– Captain Kate

Spikers’ Streak Continues! (7/6)

by admin in Announcement | Comments Off on Spikers’ Streak Continues! (7/6)

Despite playing a hard fought match, the Spikers fell yet again. Highlights included: Jen Neal made the play of the game when she stuff-blocked a guy, we were glad Spikers alumni Jenna made it back, and Maher’s dives continued to steal the show!

– Captain Kate

Farewell (for now!) Coach Jodi!

by admin in Announcement, Event | Comments Off on Farewell (for now!) Coach Jodi!

ATTENTION, please:

Coach Jodi just got word that an army school she has been waiting to get into (due to funding) just let her know that it….is….TIME! But, she only has FOUR days to get ready to leave until AT LEAST September, if not likely longer than that. So, tomorrow’s 6:30 pm class will be Coach Jodi’s last class for us for awhile and I’ll be firing up the grills so that they’re ready to go by the end of that class. We’ll still be holding a 7:30 pm class too, so you’re welcome to get your workout in then and join the group for some food afterward. I’m sure we’ll be hanging out much later than that!


Hope to see everyone tonight!



PS Please BYOeverything you’d like to eat/drink since we may not have the opportunity to pick up supplies in advance. Thanks!

Introducing: Kettlebell Kitchen!

by admin in Announcement | Comments Off on Introducing: Kettlebell Kitchen!

KBK ChicagoWe are excited to announce our new partnership with Kettlebell Kitchen – a performance-food brand! With meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know – your body! – with Kettlebell Kitchen.


Deliveries will be made to the gym for pick-up on Mondays & Thursdays. The order cutoffs are:

    • Wednesday evening by midnight (for Monday delivery)
    • Saturday evening by midnight (for Thursday delivery)


The complete menu, along with ingredient lists and nutrition facts, can be found here:

Ordering instructions and FAQs can be found here:


Already interested in placing an order?

Use the code “KBK50” on your first order and receive 50% off. Then continue placing orders through July 13th and get 20% off when you use the code “DivisionSt” in the coupon box at checkout!

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