2017.12.21

by admin in WOD | Comments Off on 2017.12.21

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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/

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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/

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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/

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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/

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2017.12.17

by admin in WOD | Comments Off on 2017.12.17

Olympic Weightlifting: 9:00 – 10:30 am

Open Gym: 9:00 am – 12:00 pm

Strength testing for the week of 12/18/17 – 12/23/17:

Monday 12/18/17

front OR overhead squat

    • 1 RM

Tuesday 12/19/17

deadlift

    • 1 RM

Wednesday 12/20/17

weighted ring dip

    • 1 RM

push-ups

    • 2xAMRAP

– rest 2-3 min. between AMRAPs

Thursday 12/21/17

weighted pull-up

    • 1 RM

pull-ups

    • 2xAMRAP

– rest 2-3 min. between AMRAPs

Friday 12/22/17

clean & jerk

    • 1 RM

Saturday 12/23/17

metcon only

2017.12.16

by admin in WOD | Comments Off on 2017.12.16

IMG_1064

Strength:

make up a missed strength test from the past week OR practice a skill

 

Conditioning:

with a partner

10 min. AMRAP

    • 6 alternating dumbbell snatches (50/35)
    • 6 no push-up burpee box jump step-downs (24/20)

– partners alternate rounds

– rest 5 min.

10 min. AMRAP

    • 100 double-unders
    • 40 Russian kettlebell swings (70/53)
    • 100 air squats

– partners switch every 25 double-unders, 10 kettlebell swings, and 25 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:

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2017.12.15

by admin in WOD | Comments Off on 2017.12.15

IMG_1038

Strength:

clean

    • 1 RM

 

Conditioning:

30/24 calorie AirBike time trial

– rest 3-5 min

30/24 calorie AirBike time trial

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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2017.12.14

by admin in WOD | Comments Off on 2017.12.14

IMG_0997

Strength:

push jerk OR split jerk

    • 1 RM

handstand push-ups

    • AMRAP

 

Conditioning:

21-15-9

    • push presses (105/70)
    • toes-to-bar

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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2017.12.13

by admin in WOD | Comments Off on 2017.12.13

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Strength:

snatch

    • 1 RM

 

Conditioning:

5 rounds

    • 4/3 calorie AirBike
    • 6 deadlifts (225/155)
    • 12 burpees
    • 24 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:

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Join our Members Only Forum!

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