2017.07.26

by admin in WOD | Leave a comment

DSC09897

Attention:

Please note the cancellation of the following classes TOMORROW 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!

Reminder:

    • Join the DSCF Spikers Summer Co-Ed Beach Volleyball team for their next match TOMORROW Thursday, July 27th at 6:30 pm on Court L2!
    • Join us Saturday, August 12th from 6 to 9 pm for an Open House celebrating FIVE years of fitness, fun, and community at Division St. CrossFit!

Strength:

seated alternating dumbbell press

    • 4×6-8

superset: single-arm kettlebell/dumbbell row & push-ups

    • 3-5×8 (single-arm row)
    • 3-5×12-20 (push-ups)

 

Conditioning:

6 rounds

    • 3 handstand push-ups
    • 9 single-arm kettlebell clean & jerks (53/35)
    • 27 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

5 Year Anniversary Open House (Sat. 8/12)

by admin in Event | Leave a comment

5 Year Anniversary Open HouseJoin us Saturday, August 12th from 6 to 9 pm for an Open House celebrating FIVE years of fitness, fun, and community at Division St. CrossFit!

 

That’s right – D St. is about to turn 5 years old and we want to throw it WAY back to the early years of grill-outs and hang-outs. We’ll have meats on the barbie and cold drinks in the coolers but feel free to bring your own favorites. Anyone and everyone is welcome – from current to former members as well as friends, family, and pets. And, on top of the upcoming gym modifications and upgrades, we’ll even have a surprise 5-year anniversary present(s) to unveil that night!

 

Please RSVP to the Facebook event and feel free to invite anyone you know who would like to join us (we’ll leave the guest list open for ya).

 

Thank you for your continued support and for helping us get to where we are today – we hope to see you for the Open House to celebrate!

2017.07.25

by admin in WOD | Leave a comment

DSC09896

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!

Reminder:

Strength:

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

 

Conditioning:

30 power cleans (155/105)

400m run

50 wall balls (20/14)

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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.07.24

by admin in WOD | Leave a comment

DSC09894

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!

Reminder:

Strength:

every 2 min. for 8 rounds

    • 2 power snatches

– start @ 65%

– add weight each set

 

Conditioning:

4 rounds

    • 1 min. AMRAP calorie row
    • 1 min. AMRAP burpee box jump step-downs (24/20)
    • 1 min. AMRAP 10m sprints
    • 1 min. rest

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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.07.23

by admin 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

superset: single-arm kettlebell/dumbbell row & push-ups

    • 3-5×8 (single-arm row)
    • 3-5×12-20 (push-ups)

Thursday 7/27/17

every 2 min. for 8 rounds

    • 6 box jump step-downs (24/20)
    • 8 kettlebell swings (70/53)
    • 30 sec. front leaning rest

Friday 7/28/17

superset: dual-arm kettlebell front squat & handstand hold

    • 6×6-8 (dual-arm kb front squat)
    • 6×10-30 sec. (handstand hold)

Saturday 7/29/17

    • metcon only

2017.07.22

by admin in WOD | Leave a comment

DSC09870

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 rep on deadlift and burpee box jump step-downs but perform double-unders and run together

rest until 25:00

5 min. AMRAP

    • flexed-arm L-hang from the rings (sub: flexed-arm hang from the bar)

– partners alternate max effort sets

5 min. AMRAP

    • front-leaning rest

– partners perform front-leaning rest together

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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.07.21

by admin in WOD | Leave a comment

DSC09867

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 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

DSCFacelift (Sun. 7/30)

by admin in Event | Leave a comment

DSCFaceliftNext 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

 

Participation is 100% voluntary but Open Gym and Olympic Weightlifting will be canceled that day in order for us to work. So, we hope you can make plans to help us get these jobs done! There will be no prep work necessary on your end – simply show up and we’ll let you know how you can help. Can’t make it? No sweat. We’ll make it work!

 

We hope you enjoy these changes and that you are available to help us make them happen! Thanks!!

2017.07.20

by admin in WOD | Leave a comment

DSC09861

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. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.07.19

by admin in WOD | Leave a comment

DSC09859

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 St. CrossFit:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

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