Introducing: FIGHTribe boxing fitness @ DSCF

by admin in Announcement | Comments Off on Introducing: FIGHTribe boxing fitness @ DSCF

static1.squarespace.comDivision St. CrossFit is excited to announce a partnership with Freddie Kim of FIGHTribe boxing fitness!

 

About FIGHTribe:

FIGHTribe is a boutique fitness program that safely and systematically trains the proper fundamentals of boxing so that each member can further gain self-confidence and empowerment through fighting (beginning with sparring with light contact). The program is geared toward individuals with little to no experience in boxing. As a former West Point boxing champion and former Special Forces operator, Freddie Kim will teach you the basics starting with stance, movement, and the fundamental offense and defense techniques; great for conditioning, self-defense, fighting, and fun! Supplement your fitness with FIGHTribe and learn to fight.

Nothing empowers you more than knowing how to stand up for yourself!

 

FIGHTribe classes at Division St. CrossFit begin today and are FREE for Division St. CrossFit members for the rest of October! Class times are subject to change but will generally be hosted around mid-day and in the evening. Regardless, please monitor the daily schedule on the FIGHTribe website (http://www.fightribe.us/) where pass purchases and registration for classes can be done.

 

Eventually, the classes available will include:

Fitness

        • No contact. Focus on high intensity interval training with emphasis on proper technique through partner driven exercises.

Fight

        • ALL LEVELS WELCOME! More advanced techniques and light sparring sessions with other beginner boxers.

New Cadet (beginning November 2017 and will be required for new participants)

        • Five 60-minute class sessions which focus on proper techniques and the fundamentals of boxing and movement. (Must take within 30 days after starting.)

For the time being, all classes will be “Fitness” in order to allow athletes of ALL experience levels to participate!

 

Once the free trial period is over, for a limited time, Division St. CrossFit members can get 20% off single sessions for $20 (regular price: $25/session) at the following link (FOR DIVISION ST. CROSSFIT MEMBERS ONLY – PLEASE DO NOT SHARE WITH NON-MEMBERS):

https://app.punchpass.com/org/3987/passes/28558

Passes purchased will expire within 1 month of the purchase date.

 

We hope you enjoy and take advantage of these FIGHTribe boxing fitness classes to augment your training at Division St. CrossFit!

2017.10.16

by admin in WOD | Comments Off on 2017.10.16

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Attention:

Please note that Division St. CrossFit will be closed between 1 and 4 pm TOMORROW Tuesday, October 17th. Afternoon Open Gym will begin at 4 pm and all evening classes (5:30, 6:30, and 7:30 pm) are still scheduled per usual. We apologize for the inconvenience and appreciate your understanding. Thank you!

Strength:

press

    • 5 RM

push press

    • 5 RM

 

Conditioning:

2 rounds

    • 600m run
    • 30 thrusters (45/35)
    • 15 pull-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!

2017.10.15

by admin in WOD | Comments Off on 2017.10.15

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength programming for the week of 10/16/17 – 10/21/17:

Monday 10/16/17

press

    • 5 RM

push press

    • 5 RM

Tuesday 10/17/17

back squat

    • 5 RM

Wednesday 10/18/17

hang snatch

    • 5 RM

Thursday 10/19/17

push jerk or split jerk

    • 5 RM

Friday 10/20/17

power clean

    • 5 RM

Saturday 10/21/17

metcon only

2017.10.14

by admin in WOD | Comments Off on 2017.10.14

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Conditioning:

with a partner

21 min. AMRAP

    •  600m run
    •  60 push jerks (105/75)
    •  60 toes-to-bar

– rest 4 min.

10 min. AMRAP

    • 100 ab-mat sit-ups
    • 100 kettlebell front-rack step-ups (70/53)(16/14)
    • AMRAP farmer’s carry (70/53)

– partners run together then alternate every 10 reps of jerks and toes-to-bar and alternate every 10 ab-mat sit-ups and kettlebell front-rack step-ups and 2x10m farmer’s carry

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!

2017.10.13

by admin in WOD | Comments Off on 2017.10.13

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Strength:

deadlift

    • 4×6

– all work sets above 75%

 

Conditioning:

every 90 sec. for 6 rounds

    • 3 snatches (155/105)
    • AMRAP calorie AirBike or row

– rest 90 sec. 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!

2017.10.12

by admin in WOD | Comments Off on 2017.10.12

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Attention:

TODAY, Thursday, October 12th’s 6:30 pm CrossFit class has been canceled. We apologize for the inconvenience but hope you can join us for one of our other class times!

Strength:

press

    • 4×6

– all sets above 75%

pull-ups

    • 2xAMRAP

– rest 90 sec. between sets

 

Conditioning:

25-15-10 parallel ring rows

50-30-20 push presses (75/55)

100-60-40 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!

2017.10.11

by admin in WOD | Comments Off on 2017.10.11

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Attention:

TOMORROW, Thursday, October 12th’s 6:30 pm CrossFit class has been canceled. We apologize for the inconvenience but hope you can join us for one of our other class times!

Strength:

back squat

    • 5×5

– all work sets around 80-85%

 

Conditioning:

4 rounds

    • 8 front squats (135/95)
    • 200m run
    • 16 wall balls (20/14)

– rest 2 min. 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:

Like us on Facebook!

Join our Members Only Forum!

Follow us on Instagram!

2017.10.10

by admin in WOD | Comments Off on 2017.10.10

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Attention:

This Thursday, October 12th’s 6:30 pm CrossFit class has been canceled. We apologize for the inconvenience but hope you can join us for one of our other class times!

Strength:

no strength for you, METCON ONLY DAY 03.

 

Conditioning:

21 power cleans (135/95)

800m run

15 power cleans (185/125)

600m run

9 power cleans (225/155)

400m run

– 18 min. cap

– rest 5 min.

12 min. EMOM

    • 30 sec. AMRAP calorie AirBike
    • 15 Russian kettlebell swings (53/35)
    • 30 sec. handstand hold

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!

2017.10.09

by admin in WOD | Comments Off on 2017.10.09

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Strength:

push press

    • 4×6

– all sets above 75%

toes-to-bar

    • 3xAMRAP

– rest 60 sec. between sets

 

Conditioning:

13 min.

    • 85 ab-mat sit-ups

AMRAP

        • 3 handstand push-ups
        • 6 box jump step-downs (24/20)
        • 9 air squats

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!

2017.10.08

by admin in WOD | Comments Off on 2017.10.08

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength programming for the week of 10/9/17 – 10/14/17:

Monday 10/9/17

push press

    • 4×6

– all sets above 75%

toes-to-bar

    • 3xAMRAP

– rest 60 sec. between sets

Tuesday 10/10/17

metcon only

Wednesday 10/11/17

back squat

    • 5×5

– all work sets around 80-85%

Thursday 10/12/17

press

    • 4×6

– all sets above 75%

pull-ups

    • 2xAMRAP

– rest 90 sec. between sets

Friday 10/13/17

deadlift

    • 4×6

– all work sets above 75%

Saturday 10/14/17

metcon only

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