2017.11.24

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CLOSED TODAY

2017.11.23

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thanksgivingDAY_post2HAPPY THANKSGIVING!

CLOSED TODAY

2017.11.22

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DSC00353

Attention:

Please pay attention to the following class schedule through the Thanksgiving holiday:

Wednesday, November 22nd

        • 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled)

Thursday, November 23rd

        • closed

Friday, November 24th

        • closed

Don’t Forget:

Join us Saturday, December 2nd from 6 to 9 pm for DSCFriendsgiving Potluck!

Strength:

no strength for you, METCON ONLY DAY 07.

 

Conditioning:

6 rounds

    • 5 back squats (from the rack) (275/185)
    • 250/200m row
    • 12 wall balls (20/14)
    • 12 knees-to-elbows
    • 12 no-push-up burpee box jump step-downs (24/20)

– rest 2 min. between rounds

– 32 min. cap

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!

2017.11.21

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DSC00344

Attention:

Please pay attention to the following class schedule through the Thanksgiving holiday:

Wednesday, November 22nd

        • 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled)

Thursday, November 23rd

        • closed

Friday, November 24th

        • closed

Don’t Forget:

Join us Saturday, December 2nd from 6 to 9 pm for DSCFriendsgiving Potluck!

Strength:

every 90 sec. for 8 rounds

    • power clean+clean

– start @ 70%

– add weight as desired

 

Conditioning:

5 rounds

    • 12 deadlifts (165/110)
    • 12 hang power cleans (165/110)
    • 24 double-unders

– 12 min. soft cap

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!

DSCFriendsgiving Potluck (Sat. 12/2 @ 6 pm)

by admin in Event | 9 Comments

thanksgivingDAY_post2Join us on Saturday, December 2nd for a DSCFriendsgiving Potluck starting at 6 pm!

 

Guests are encouraged to bring a favorite healthy potluck dish, a go-to slow cooker recipe, or just something to share with friends. Dishes can be healthy, whole food-based or they can just be damn good tasting. Whatever you intend on bringing, share with the group ahead of time in the Facebook event so we can ensure a tasty spread of items from appetizers to desserts and everything in between.

 

RSVP to the invite to let us know you’ll be here!

https://www.facebook.com/events/1996201000665740/

2017.11.20

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DSC00337

Attention:

Please pay attention to the following class schedule through the Thanksgiving holiday:

Wednesday, November 22nd

        • 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled)

Thursday, November 23rd

        • closed

Friday, November 24th

        • closed

Strength:

superset: push jerks & weighted chin-ups

    • 6×3
    • 6×8

 

Conditioning:

21-15-9

    • handstand push-ups (sub: 5-4-3 wall walks)
    • chest-to-bar pull-ups
    • burpees

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!

2017.11.19

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Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength programming for the week of 11/20/17 – 11/25/17:

Monday 11/20/17

superset: push jerks & weighted chin-ups

    • 6×3
    • 6×8

Tuesday 11/21/17

every 90 sec. for 8 rounds

    • power clean+clean

– start @ 70%

– add weight as desired

Wednesday 11/22/17

metcon only

Thursday 11/23/17

CLOSED TODAY

Friday 11/24/17

CLOSED TODAY

Saturday 11/25/17

metcon only

2017.11.18

by admin in WOD | Leave a comment

DSC00322

Attention:

Please pay attention to the following class schedule through the Thanksgiving holiday:

Wednesday, November 22nd

        • 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled)

Thursday, November 23rd

        • closed

Friday, November 24th

        • closed

Conditioning:

with a partner

20 min. AMRAP

    • 5 pull-ups
    • 7 push-ups
    • 9 air squats

– partners alternate every round

– rest 5 min.

10 min. AMRAP

    • 30 hurdle hops (24/20)
    • 30 knees-to-elbows

– partners alternate every 3 reps

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!

2017.11.17

by admin in WOD | Leave a comment

DSC00319

Attention:

Please pay attention to the following class schedule through the Thanksgiving holiday:

Wednesday, November 22nd

        • 6 and 7 am, morning Open Gym, and noon CrossFit classes only (afternoon Open Gym and 5:30, 6:30, and 7:30 pm CrossFit classes canceled)

Thursday, November 23rd

        • closed

Friday, November 24th

        • closed

Strength:

front OR overhead squat

    • 3 RM

– do what you didn’t do on Tuesday

 

Conditioning:

16 min. AMRAP

    • 12 deadlifts (155/105)
    • 12 wall balls (20/14)
    • 12/10 calorie row
    • 12 handstand push-ups (sub: 4 wall walks)

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!

2017.11.16

by admin in WOD | Leave a comment

DSC00314

Attention:

Today’s morning Open Gym session beginning at 8 am has been canceled. Division St. CrossFit will reopen at 11:45 am for the noon class. We apologize for the inconvenience and appreciate your understanding!

Strength:

power snatch

    • 3 RM

 

Conditioning:

4 rounds

    • 10 hang power cleans (155/105)
    • 25 ab-mat sit-ups

– rest 30 sec. between rounds

– Rx+: 185/125

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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