Monthly Archives: July 2013

Rich Froning:  three-peat as CrossFit Games Champion! I am roofing today, but I will be at the gym by 5:30 pm to open up for early-birds remember that as new people show up, we need to be cognizant of the … Continue reading →

The gym will be open Monday night at 5:40 pm (not before (as I am coming from a roof warm up will also be posted -PLEASE DO THE WARM-UP as posted we are all going to start the WOD at … Continue reading →

STRENGTH: 3 sets of 5 Push Press (heavier each set) Met-Con WOD: GRACE (modified) Clean & Jerk 115/75 30 reps  REST approx 5 MINUTES HELEN: 3 rounds: 400 M RUN (lap of school outside, or 2 laps inside 21 KB … Continue reading →

Sean and Mark are just reminding everyone that there are still a few DICFIT t-shirts left to sell…. $30 STRENGTH: spend 10 minutes working up to a max Clean (Power, hanging or full – depending on your level of experience) … Continue reading →

Sorry to change the night again, but it is my anniversary tomorrow, so the wildcat and I are going out for the evening. Class will be on Tuesday night instead the gym will be open Monday morning from 9:00 to … Continue reading →

  DON”T FORGET TO BRING YOUR $30 FOR YOUR DICFIT t-shirt!  STRENGTH : Hang Power Cleans – 2 reps on the MINUTE every MINUTE for 10 MINUTES….INCREASING the weight each round  MET-CON WOD: Complete the following quartet for 5 minutes: … Continue reading →