Monthly Archives: December 2014

Monday, December 29 Gym will be open @ 5:20 pm

we will be doing a three part challenge for fun  this challenge is from the mastermind of James Fitzgerald, first time winner of the CrossFit Games OPT, as he is known to his fans, is a superb coach and athlete, … Continue reading

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Saturday, December 27 Gym open @ 11:00am

Sorry, I forgot to post to DicFit for Friday Gym will be open @ 11:00 am on Saturday WOD will be posted in morning

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Monday, December 22 Gym will be open @ 5:20pm

I would like to thank all of the people who graciously donated money to purchase the CrossOver Symmetry System – it is absolutely terrific! We have been using it for two days, and it is an excellent warm-up and mobility … Continue reading

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Friday, December 19 Gym open @ 6:20am

STRENGTH: squats for Trevor and Donovan Snatch action for mere mortals Met-Con WOD: Short and sweet 4 rounds of the following: 21Wall Balls 15 KB Swings 9 Deadlifts @ Bodyweight 6 Burpee Pull Ups Rest 1 minute between rounds

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Thursday, December 18 Gym Open @ 6:20am

STRENGTH: 1,1,1,1,1,1 Squat Cleans from the Blocks Met-Con WOD: Ring Dip Ladder: 1 rep first minute, 2 reps the 2nd, and so forth until you fail REST 5 minutes Hang Power Clean Ladder: use 75% BodyWeight and complete as in … Continue reading

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Wednesday, December 17 Gym Open @ 6:20am

“Warrior cultures (and warrior leaders) enlist shame, not only as a counter to fear but as a goad to honor. The warrior advancing into battle (or simply resolving to keep up the fight) is more afraid of disgrace in the … Continue reading

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Monday, December 15 Gym Open @ 5:20 pm

I will post workout in morning I have mentioned to Elsie Jahn (CrossFit DSF) that if she needs help at her new gym on Industrial Avenue, that a few of us could come by. She has not gotten back to … Continue reading

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