For a good time, call. . . .

by admin in WOD | 3 Comments

muscle-up progression



5 rounds, 30 minute cap:

    • 400m run
    • 30 wall balls (20/14)
    • 30 box jumps (24/20)


Scale rounds (beginners: 3 rds, intermediate: 4 rds, experienced: 5 rds), load, and heights as necessary. Post time to comments.

sunday, sunday. . .SUNDAY

by admin in General | Comments Off on sunday, sunday. . .SUNDAY

It’s SUNDAY! Get outside! Go for a walk! Play with your kids! Play some frisbee, flag football, get to the beach for some vball one last time. Enjoy the weather while you still can.


Sundays are not just days to get out of the gym or for rest days, they’re days to enjoy WHY we get in the gym in the first place. Put your hard work to good use. Live.


Worse comes to worst….enjoy the NFL games now that they’re back. But maybe drag your TV outside… 😉

Don’t Forget Your Mawashi

by admin in WOD | Comments Off on Don’t Forget Your Mawashi

overhead box step-ups 3×10



4 rounds

    • 30 air squats
    • 20 sumo deadlift high-pulls (95/65)
    • 10 push-ups


Post time and weight to comments (and enjoy the rest of your weekend!!!).

Flip and Dip

by admin in WOD | Comments Off on Flip and Dip

Accumulate 30 handstand push-ups (scale: handstand holds against the wall, handstand pikes on a box)



5 rounds

    • 100m sprint (Leavitt and back)
    • 10 ring dips
    • 10 pull-ups


Post time and pull-up scale to comments.

5 x 5

by admin in WOD | 3 Comments

Burgener warm-up (this is the warm-up we’ll use when we start to snatch but before we get there this is a good place to begin. I HIGHLY recommend you read this when you have a chance: The Burgener Warm-up)


Deadlift 5-5-5-5-5

Squat 5-5-5-5-5


Surprise mini-metcon at the end. 😀


Post weights you used for your 5 sets of 5 to comments.

Mr. Clean, Mr. Clean

by admin in WOD | 8 Comments

clean technique development working up to a heavy single



4 rounds

    • 400m run
    • 6 cleans (135/95)
    • 12 burpees


Post your time, barbell weight, and a link to your favorite Mr. Clean pic to the comments.

CrossFitters, meet Prof. Tabata. Prof. Tabata, CrossFitters.

by admin in WOD | 3 Comments

Press 3-3-3-3-3

“Tabata Something Else”

8 intervals each of 20 seconds of work, 10 seconds of rest (The Tabata Protocol)

    • pull-ups
    • push-ups
    • ab-mat sit-ups
    • squats

Count total number of reps of each movement then add up the total number of reps of all movements.

Record scores to comments.


Graduation Day

by admin in Announcement | 4 Comments

Congratulations to Division St. CrossFit’s inaugural group of On-Rampers!!! You’ve completed your training with flying colors and I am IMMENSELY proud of ALL of you. Seriously. I told you all ahead of time about the amount of improvement you would see within JUST TWO WEEKS’ time and you’ve EXCEEDED my expectations. Incredible. Don’t just take my word for it….check out your times:

I’m speechless. I knew you guys had done well but it didn’t hit me until I looked at the cold, hard data. The proof is in the (paleo) pudding. 😉


For those who haven’t gotten your second attempt in yet, let’s get you after it again soon! And Allison, don’t you worry, I know you changed scales and made it more difficult for yourself. Witness!

Out with the old, In with the new

by admin in Announcement | Comments Off on Out with the old, In with the new

Check out our brand-new logo courtesy of Scott Reinhard! You can see all his work at

Soon you’ll be able to rock your very own Division St. CrossFit t-shirt, hat, hoodie, etc. all around Wicker Park, Bucktown, and Ukranian Village!

Second Wave of On-Ramp Comin Right Up

by admin in Announcement | Comments Off on Second Wave of On-Ramp Comin Right Up

The next wave of our two-week On-Ramp program will begin next week! There will be a morning and evening option:

7 am: Monday, Wednesday, Friday

7:30 pm: Monday, Wednesday, Thursday

Sign up now via the “SIGN INTO CLASSES HERE” link at the top of the right-hand column of the home page. Set up an account with your email and a password, find the program which you’d like to enroll in on the “On-Ramp” tab, and enroll!

*Due to the Labor Day holiday on Monday, 9/3, the first Monday On-Ramp session will take place on Tuesday, 9/4 then return to Monday the following week.