2017.12.26

by admin in WOD | Comments Off on 2017.12.26

IMG_1041

Reminder:

Today’s class schedule is as follows:

    • 4:00 – 5:30 pm Open Gym
    • 5:30 – 6:30 pm CrossFit Class

Strength:

no strength for you, METCON ONLY DAY.

 

Conditioning:

30 min. EMOM

    • min. 1: 30-50 double-unders
    • min. 2: 15/12 calorie row
    • min. 3: 3-5 deadlifts (65-70% 1RM)
    • min. 4: 12-15 Russian kettlebell swings (70/53)
    • min. 5: 45 sec. AMRAP ring dips (sub: push-ups)

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!

2017.12.25

by admin in WOD | Comments Off on 2017.12.25

CLOSED TODAY

HAPPY HOLIDAYS!

2017.12.24

by admin in WOD | Comments Off on 2017.12.24

CLOSED TODAY

Olympic Weightlifting: canceled

Open Gym: canceled

Strength training for the week of 12/25/17 – 12/30/17:

Monday 12/25/17

closed

Tuesday 12/26/17

metcon only

Wednesday 12/27/17

metcon only

Thursday 12/28/17

metcon only

Friday 12/29/17

metcon only

Saturday 12/30/17

metcon only

2017.12.23

by admin in WOD | Comments Off on 2017.12.23

IMG_1016

Attention:

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

Sunday, December 24th (Christmas Eve)

        • closed

Monday, December 25th (Christmas Day)

        • closed

Tuesday, December 26th

        • 4:00 – 5:30 pm: Open Gym
        • 5:30 – 6:30 pm: CrossFit Class

Conditioning:

12 days of Christmas

    • 1 hang power clean
    • 2 deadlifts
    • 3 handstand push-ups
    • 4 box jump step-downs (24/20)
    • 5 pull-ups
    • 6 wall balls (20/14)
    • 7 burpees
    • 8 knees-to-elbows
    • 9 kettlebell swings (53/35)
    • 10 calorie row
    • 11 calorie AirBike
    • 12 front squats

– performed like the song “12 days of Christmas”. like this: 1; 2-1; 3-2-1; 4-3-2-1; 5-4-3-2-1; etc.

– barbell weight: 155/105

– 32 min. time 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!

2017.12.22

by admin in WOD | Comments Off on 2017.12.22

IMG_1099

Attention:

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

Sunday, December 24th (Christmas Eve)

        • closed

Monday, December 25th (Christmas Day)

        • closed

Tuesday, December 26th

        • 4:00 – 5:30 pm: Open Gym
        • 5:30 – 6:30 pm: CrossFit Class

Strength:

clean & jerk

    • 1 RM

 

Conditioning:

“Grace”

    • 30 power clean & jerks (135/95)

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!

2017.12.21

by admin in WOD | Comments Off on 2017.12.21

IMG_1097

Attention:

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

Sunday, December 24th (Christmas Eve)

        • closed

Monday, December 25th (Christmas Day)

        • closed

Tuesday, December 26th

        • 4:00 – 5:30 pm: Open Gym
        • 5:30 – 6:30 pm: CrossFit Class

Strength:

weighted pull-up

    • 1 RM

pull-ups

    • 2xAMRAP

– rest 2-3 min. between AMRAPs

 

Conditioning:

2 rounds

    • 30 toes-to-bar
    • 30 box jump step-downs (24/20)
    • 8 muscle-ups (scale: jumping (bar) muscle-ups/burpee pull-ups, sub: 30x10m sprints)

– rest 2 min. 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!

2017.12.20

by admin in WOD | Comments Off on 2017.12.20

IMG_1093

Attention:

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

Sunday, December 24th (Christmas Eve)

        • closed

Monday, December 25th (Christmas Day)

        • closed

Tuesday, December 26th

        • 4:00 – 5:30 pm: Open Gym
        • 5:30 – 6:30 pm: CrossFit Class

Strength:

weighted ring dip

    • 1 RM

push-ups

    • 2xAMRAP

– rest 2-3 min. between AMRAPs

 

Conditioning:

50 power snatches (75/55)

50 overhead squats (75/55)

150 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!

2017.12.19

by admin in WOD | Comments Off on 2017.12.19

IMG_1073

Attention:

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

Sunday, December 24th (Christmas Eve)

        • closed

Monday, December 25th (Christmas Day)

        • closed

Tuesday, December 26th

        • TBA

Strength:

deadlift

    • 1 RM

 

Conditioning:

1,000m row time trial

– rest 3-5 min.

3 min. AMRAP calorie AirBike

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!

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
lucas@divisionstcrossfit.com

2017.12.18

by admin in WOD | Comments Off on 2017.12.18

IMG_1069

Attention:

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

Sunday, December 24th (Christmas Eve)

        • closed

Monday, December 25th (Christmas Day)

        • closed

Tuesday, December 26th

        • TBA

Strength:

front OR overhead squat

    • 1 RM

 

Conditioning:

5 rounds

    • 12 pull-ups
    • 15 burpees
    • 20 wall balls (20/14)

– rest 2 min. 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!

« Previous   1 2 3 4 5 6 7 8 9 10 ...... 255 256   Next »