2017.06.27

by admin in WOD | Leave a comment

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Attention:

Please be aware of the following class schedule over the Fourth of July weekend:

    • Friday, June 30 – Monday, July 3: normal class schedule
    • Tuesday, July 4: Independence Day workout at 10:00 am ONLY (WEAR YOUR BEST RED, WHITE, AND BLUE GEAR!)

Don’t Forget:

    • Place your first order with Kettlebell Kitchen and receive 50% off with the code “KBK50“!
      • Continue placing order(s) using the code “DivisionSt” through July 13th to receive 20% off!

Strength:

push jerk

    • work to a heavy set of 5
    • 2xAMRAP @ 80-85% of the heavy set of 5

– rest 3 min. between AMRAPs

superset: pull-ups & ring dips

    • 3-5×2-3 (pull-ups)
    • 3-5×12-15 (ring dips)

 

Conditioning:

13 min. AMRAP

    • 25 burpees
    • 50 double-unders

– rest 1 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:

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Join our Members Only Forum!

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Introducing: Kettlebell Kitchen!

by admin in Announcement | Leave a comment

KBK ChicagoWe are excited to announce our new partnership with Kettlebell Kitchen – a performance-food brand! With meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know – your body! – with Kettlebell Kitchen.

 

Deliveries will be made to the gym for pick-up on Mondays & Thursdays. The order cutoffs are:

    • Wednesday evening by midnight (for Monday delivery)
    • Saturday evening by midnight (for Thursday delivery)

 

The complete menu, along with ingredient lists and nutrition facts, can be found here:

http://kettlebellkitchen.com/menu.php

Ordering instructions and FAQs can be found here:

http://www.kettlebellkitchen.com/frequently-asked-questions/

 

Already interested in placing an order?

Use the code “KBK50” on your first order and receive 50% off. Then continue placing orders through July 13th and get 20% off when you use the code “DivisionSt” in the coupon box at checkout!

2017.06.26

by admin in WOD | Leave a comment

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Attention:

Please be aware of the following class schedule over the Fourth of July weekend:

    • Friday, June 30 – Monday, July 3: normal class schedule
    • Tuesday, July 4: Independence Day workout at 10:00 am ONLY (WEAR YOUR BEST RED, WHITE, AND BLUE GEAR!)

Strength:

back squat

    • work to a heavy set of 5
    • 3-4×3-5 @ 80-90% of the heavy set of 5

front rack holds

    • 3-5×10 sec.

 

Conditioning:

3 rounds

    • 35 wall balls (20/14)
    • 200m run
    • 5 box jump step-downs (30/24)

– rest 2 min. between rounds

– Rx+: 5 bar muscle-ups instead of box jump step-downs

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:

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Join our Members Only Forum!

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2017.06.25

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 6/26/17 – 7/1/17:

Monday 6/26/17

back squat

    • work to a heavy set of 5
    • 3-4×3-5 @ 80-90% of the heavy set of 5

front rack holds

    • 3-5×10 sec.

Tuesday 6/27/17

push jerk

    • work to a heavy set of 5
    • 2xAMRAP @ 80-85% of the heavy set of 5

– rest 3 min. between AMRAPs

superset: pull-ups & ring dips

    • 3-5×2-3 (pull-ups)
    • 3-5×12-15 (ring dips)

Wednesday 6/28/17

every 2 min. for 6 rounds

    • 5 unbroken touch-and-go power cleans

– start @ 60% 1 RM

– add weight each set

Thursday 6/29/17

front squat OR overhead squat

    • work to a heavy set of 5
    • 3-4×3-5 @ 80-90% of the heavy set of 5

Friday 6/30/17

superset: push presses & pull-ups

    • 3-5×3-5 (push presses)
    • 3-5×8-12 (pull-ups)

Saturday 7/1/17

    • metcon only

2017.06.24

by admin in WOD | Leave a comment

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Conditioning:

partner “Bruck”-ish

5 rounds with a partner

    • 400m run
    • 24 back squats (155/105)
    • 24 shoulder-to-overheads (135/95)

– partners switch every 200m, 12 back squats, and 12 shoulder-to-overheads

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:

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Another ‘L’ for the Spikers’! (6/22)

by admin in Announcement | Leave a comment


After leaving it all on the court, the Spikers’ came up short in week 5. The high speed winds and communication could be to blame. But don’t worry, the bye next week gives ample time to come back stronger than ever for game 6.

– Honorary Captain Alisha

2017.06.23

by admin in WOD | Leave a comment

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Strength:

L-sit or L-hang

    • 3x max effort

– rest 1 min. between sets

handstand hold

    • 3x max effort

– rest 1 min. between sets

 

Conditioning:

12 rounds of 60 sec. work/90 sec. rest

    • 2 power cleans (135/95)
    • rounds 1, 5, 9: AMRAP ab-mat sit-ups
    • rounds 2, 6, 10: AMRAP jumping lunges
    • rounds 3, 7, 11: AMRAP single-unders
    • rounds 4, 8, 12: AMRAP mountain climbers

– power clean weight may be increased after the fourth round

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:

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Join our Members Only Forum!

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2017.06.22

by admin in WOD | Leave a comment

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Reminder:

Strength:

alternating seated dumbbell press

    • 4×6-8

– rest 2-3 min. between sets

 

Conditioning:

4 rounds

    • AMRAP thrusters (95/65)
    • AMRAP hang power snatches (95/65)

– rest as needed for full recovery between sets

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:

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Join our Members Only Forum!

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Row Raiser 2017 (Sat. 7/8)

by admin in Event | Leave a comment

https_cdn.evbuc.com_images_29102867_145540516705_1_originalOn Saturday, July 8th, Goose Island CrossFit (1750 N. Kingsbury St.) is hosting their first Row Raiser for the Illinois Special Olympics!

 

The concept is simple:

Participants, teams of 10 ($50 per athlete), compete together by completing a 26.2 mile row. But the Row Raiser is so much more than that: it’s the kind of fun that defines the CrossFit Community, a team atmosphere that is raising awareness and funds while expressing team fitness through competition. Join them this year and experience an emotional event that has to be experienced to be understood.

 

Teams can be created via the EventBrite page where, after, everyone can pay their fee individually:

https://www.eventbrite.com/e/row-raiser-2017-tickets-32661970834

 

The event begins at 8 am and will run until 11 am with a BBQ to follow afterward. Free parking will be available in their lot and on the street. The event is welcome to the CrossFit community and friends and they will have local athletes with special needs joining them to row.

 

So, grab 9 of your D St. friends and #PullTogether!

2017.06.21

by admin in WOD | Leave a comment

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Attention:

    • Tonight’s Skills Series 2017 skill-building clinic at 7 pm has been canceled. Regularly scheduled 6:30 and 7:30 pm classes have been reinstated. Come get your constantly varied, high intensity fitness.

Reminder:

Strength:

dual-arm kettlebell front squat

    • 4×6-8

– rest 2-3 min. between sets

 

Conditioning:

30 sec. work/rest

    • 50 pull-ups
    • 65 burpee box jump step-downs (24/20)

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!

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