by admin in WOD | 8 Comments

Tim S. preparing to move big weight


For the next few weeks, we will be offering Open Box hours on Sundays from 11 am to 2 pm as a trial run. If there is enough interest, Open Box hours will be scheduled more frequently and consistently. The class will be available for sign-up on MindBody for free to members.


clean and jerk practice working up to a heavy single



1 clean and jerk (70% 1 RM clean or 80% 1 RM clean and jerk) EMOM (10 min. cap)

    • after getting in the clean and jerk, use the rest of each minute to work up to a total of 100 box jumps (24/20)

1 burpee for every box jump short of 100



accumulate 5 min. in a plank

every time you rest, perform 10 hollow rocks

(since no one got to this yesterday, we’re doing it today)


Post time and weight used to comments.


by admin in WOD | 7 Comments

Alec R. hitting below parallel on a 155 front squat


max unbroken pull-ups

max unbroken HSPU



4 rounds

    • 500m row
    • 12 front squats (115/75)
    • 8 ring dips



accumulate 5 min. in a plank

every time you rest, perform 10 hollow rocks


Post max unbroken numbers and WOD time to comments.

Day 2 (how annoying would it be if I kept doing this?)

by admin in WOD | 4 Comments

Joey V. killing a 155 lb. Bear.


  • agility ladder work
  • speed cone work



Alternating between heavy sets of

a) 5×3 bench press
b) 5×5 bent-over barbell row



3 rounds

    • 10 pistols (per leg)
    • 20 burpees
    • 30 DUs


Post weights and time to comments.

Day 1

by admin in WOD | 11 Comments

Day 1 of the Paleo Challenge is today! Get that diet in check!

The paleo diet presentation has been posted to the Articles/Links page under the Nutrition section as “DSCF Paleo Diet Primer”


Every 30 sec. for 5 min.

    • 1 power snatch (80% 1 RM)

Every 30 sec. for 5 min.

    • 1 power clean (80% 1 RM)



8 min. AMRAP

    • 8 wall balls (20/14)
    • 8 ball slams (20/14 or heavier)


Post weights and rounds to comments.

Ain’t No Rest for the Wicked

by admin in Announcement | Leave a comment

See you Paleo Challengers at 11 am for measurements and a metcon test!

Good Morning, Sunshine

by admin in WOD | Leave a comment

Brandon A. showing solid squat depth while under load

See you Paleo Challengers at 11 am for some strength testing!

The Paleo Presentation and Discussion at 12:30 pm is open to all. Come on by!



3×8 good mornings



5 rounds

    • 100m row
    • 12 OHS (95/65)
    • 20 ab-mat sit-ups


Post metcon time to comments.

Row, Press, AMRAPs

by admin in WOD | 4 Comments

Joe D. and Tim S. getting ready to wrestle some heavy Bears

Don’t forget to sign up for the PALEO CHALLENGE! Strength testing takes place TOMORROW Saturday, January 5 at 11 am. More details here. Participants will be divided into three teams where coaches JJ, Amanda, and Jess will be including their results with their team members’. FULL accountability!

Following that session we’ll be hosting a discussion on the paleo diet, what it is, and how to implement it at 12:30 pm. Even if you aren’t participating in the challenge, feel free to come by for the presentation. It’s open to everyone!


500m row time trial



5 RM press

    • two sets of 3 push presses (@ 5 RM press weight)
    • two sets of 2 jerks (@ 5 RM press weight)



4 min. AMRAP

    • 5 toes-to-bar
    • 7 push-ups
    • 9 box jumps (24/20)

2 min. rest

then pick up where you left off for another 4 min. AMRAP


Post 500m row time, 5 RM press, and AMRAP rounds to comments.

WOD Complex

by admin in WOD | 9 Comments

Richard B. getting his Bear on

Don’t forget to sign up for the PALEO CHALLENGE! Strength testing takes place this Saturday, January 5 at 11 am. More details here. Participants will be divided into three teams where coaches JJ, Amanda, and Jess will be including their results with their team members’. FULL accountability!

Following that session we’ll be hosting a discussion on the paleo diet, what it is, and how to implement it at 12:30 pm. Even if you aren’t participating in the challenge, feel free to come by for the presentation. It’s open to everyone!



    • power clean-front squat-thruster complex (115/75)


    • double-unders



10 sets of alternating

    • max duration ring L-sit holds
    • 5 v-ups


Post metcon time to comments.

Here We Go

by admin in WOD | 10 Comments


work up to a heavy snatch single



3 rounds

    • 30 wall balls (20/14)
    • 30 hang squat snatch (75/45)


Post time to comments.

Hello, 2013.

by admin in Announcement | 4 Comments

Happy New Year! While you’re lying on your couch recovering from last night’s festivities, take a moment (a long moment) to read what I’ve written below. Bear with me as it’s a long one but an important one, nonetheless.

Dear DSCF,


The first four months of our existence have been nothing short of incredible. I personally have witnessed so many achievements that I can’t even begin to list them all here. But I’ll try…. No, I’m kidding. You all have shown so much progress and growth that it makes me look forward to what we will accomplish in this next year. With that being said….


The results from the “DSCF State of the Box” survey are in! And overall the scores and comments were quite positive. I’m so happy that you all are enjoying your CrossFit experience for the most part so far. If you are happy, I am happy. And thank you to all of you (nearly 2/3 of you! Awesome!) who provided responses. I really appreciate it. And, of course, the positive comments you left for me in the survey have really made a lasting impact on me and show me how much this gym has meant to you. I really, really appreciate the love and support from you all.

I won’t provide all of the results and responses here but what I’ve been able to glean from the ratings and comments is that you want MORE. Good. That makes me happy as well. Please demand more from me, the other coaches, and the gym itself. We can always do better. We CAN do MORE.

In terms of the coaching, there is an overwhelming demand for even more attention to form, technique, and the fundamentals.  It was especially expressed that commenting and corrections take place even more so throughout metcons. Good. I will make sure to do this more frequently, especially with those of you who are more “green” to CrossFit and barbell movements. I agree that WOD times be damned when lifts are being performed incorrectly or unsafely!

In terms of programming, you want more as well….more mobility and stretching, more skill work, and more strength training (in that order actually). Additionally, you want more movement variation (including agility work – we’ve got ladders and hurdles now!), cool down stretches, and check-out work. Awesome! I want to give you all you can handle.

You want more class times during the week, Open Box hours, and new kinds of equipment. Me too! This will be the slowest to implement but it is a priority for me to address. Additionally, you want more storage space for your personal belongings as well as coat hooks for your jackets. A water fountain would be a plus too. (As an immediate alternative, I will be able to provide refrigerated bottled water for a nominal fee.) These facility upgrades are already in the process of occurring.


Please continue to demand more from me. In exchange, I ask that you help me in meeting your demands. Think of the following as a social contract rather than a list of rules or requirements….


Please arrive to class on time (and by on time I mean early! “If you’re on time, you’re late.”). When you are in class, have a sense of urgency. You want more from me and you want more from each class. In order to do so, we must move quickly between class segments. When a coach says we have 20 minutes to perform a lift or 5 minutes until the metcon must begin, please be aware of these deadlines. Don’t make the rest of the class wait for you. You know what you need to do so get it done in the allotted time. In order to facilitate this process, here is some advice to help you manage your time. If we are performing a barbell lift in a metcon and need to organize other equipment, then perform a warm-up set or two on the bar then proceed to set up your boxes or bands while you recover. “Superset” your preparation, if you will. Then return to the barbell to add the final amount of weight for the warm-up and workout. All of this will also facilitate the beginning and ending of classes on time, which is important for everyone. When classes do happen to spill over, please be respectful of those finishing the WOD and do not stand in front of the white board and clock. The WOD is posted to the blog well before you arrive and we will discuss what we are doing once class begins.

While I think we’ve been doing a great job of this, I want to make sure we bring a little house keeping to our attention. Please put away equipment exactly where you found it. Memory lapses post-WOD definitely happen but do your best to help each other out by remembering to put your things away. If you are a sweaty person (I know damn well what this is like) please wipe down any equipment you used. Additionally, please try to keep chalk in the bucket and do not chalk the bars. The bars do not sweat and, besides, less is more with chalk in all instances. Your hands just need to be dry, not caked in residue. This will actually benefit your hands greatly and prevent tears. Last thing about equipment….if your barbell does not hold a 25 or 45 pound plate, please do not drop it. The 10 pound plates (even if you have two of them on each side) bend easily and bounce like a jack rabbit when they hit the ground. This can be dangerous for the other members and the walls/boxes/barbell racks. We have some of the best equipment in the city (Seriously, we do. I did that on purpose.), let’s ensure the quality and integrity of it remains.

As mentioned previously, there was a lot of demand for focus on technique and form. Please put the onus on yourself to do so as well. CrossFit is hard. So challenge YOURSELF to be better. I can only watch one of you at a time and I can’t possibly repeat myself thrice while others need attention. If you know you need to work on squat depth, YOU need to push yourself to work on that depth while under load. Don’t just stop when it starts to get difficult (and I mean difficult in a challenging way, not painful way).

There was also a desire to be pushed in regards to intensity, energy, and heavier weights. This is great. I want this as well. Technique and form are great but it will be on YOU to push yourself to perform lifts in metcons at a challenging weight until you are Rxing every WOD. Think about the weight in the context of the WOD and the intended time to finish or rounds to complete. I can help but soon I won’t be able to remember what weights you used last time. Additionally, I cannot tell how heavy or difficult something feels for you. This is where you must ask yourself if you can perform a movement in a challenging yet safe manner. YOU are your own diagnostic machine. Your CrossFit experience is a period of self-discovery and growth. It will test your mettle, limits, and ability to persevere. Yeah, you might not be able to get through that set unbroken. But are you Rxing? No? Then good. If you are consistently beating those who are Rxing then something is likely wrong. Never end a session feeling like you could have done more. Believe in yourself. Don’t doubt yourself. Push yourself. And never say you will never be able to do something. You just haven’t done it YET. Progress takes time. It just needs to start somewhere.

Mobility and stretching was the highest requested change to programming. Great! I’m ecstatic that you all recognize the importance of range of motion. More mobility and stretching work will be introduced into warm-ups and cool-downs/check-outs. But please know that mobility work is not isolated to specific mobility exercises. EVERY movement we do is a chance for you to improve your range of motion. Don’t stop short of a stretch under load (think about your squat depth while under a barbell here!). It will be challenging. It will be difficult. You will want to stop. Don’t. Don’t cheat yourself of the opportunity. If you have a severe limitation then YOU MUST work on this on your OWN time as well. You know who you are and you know what these difficulties are. Help me help you help yourself.

When in doubt on any or all of the items I ask of you above, please do not be afraid to ask. If you don’t ask then I don’t know you have questions. I love this stuff. Ask me questions. I will talk your ear off until you say you don’t want to know about physics. And if I don’t have an acceptable answer for you or an answer at all, make me figure it out. Chances are I will want to anyway.


Finally, please don’t take the tone of this manifesto as one of anger. I’m not angry. At all. Really. I love you guys. You are my family. I’ve learned so much from all of you so far through our experience together and have become close with many of you as well. I just see so much potential in all of you. And I want to bring that out in you and make you see what you can do. I demand a lot from myself and expect a lot from you. In return, I hope you expect a lot from me. In fact, I demand that you demand a lot from me.


Welcome to 2013, DSCF. This will be our best year yet.