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A Place For Everyone
Hard Work Is What Works
Hard Work Is What Works
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Work Hard, Play Hard
Get Comfortable With Being Uncomfortable
Get Comfortable With Being Uncomfortable

New Classes at DSC!

DSC is excited to announce a new partnership with On The Fly’s Heather Santellanes to offer a new class to our members, a Max Effort Boot Camp Class.  These classes will start next week, on November the 3rd.  See below for a class description and class times.

Strength and conditioning collide in this class that includes everything from dumbbell and barbell work, to medicine balls, kettle bells and gymnastic rings. Strength and stability before dynamic movement is a priority in Max Effort. If you are looking to change up your workout routine, max effort provides higher levels of performance, new found strength, and a fun way to become the best version of you!

MAX EFFORT:

M/W 9:30 AM and 6:30 PM

T/TH coming soon

SAT 9:00 AM

Packages for this class can be purchased on the same punchcard system as our current TRX offerings, and your punchcard sessions can now be used for either the TRX class or the ME class!  For more information or to schedule a time to come try it out, send us a note at adam@daytonstrength.com.

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CF Kith Workouts 27 Oct

Fundamentals

Rest

Intensity

A. BS – work up to a heavy 6
B1. DB Russian step ups – 8-10/leg x3; rest 1 min
B2. 30 glute bridge hold x3; rest 1 min
C. 5 sets @high effort:
10 box jumps
15 KB swings
10 burpees
15 sit ups
rest 2 min
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CF Kith Workouts 17 Oct

Fundamentals

Rest

Intensity

A. Front squat @30X1; 3-3-2-2-2; rest 2 min
B. Hang squat clean – 3 reps x6; rest 2 min
C. Push jerk – 3 reps x5; rest 2 min
D. 15 sec AD sprint every 2:30 x7
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CF Kith Workouts 16 Oct

Fundamentals

A1 – DB reverse alternating lunges x 14 (7/leg), rest 90 sec
A2 – DB RDL x 8 reps, rest 90 sec x 4
+
5 min AMRAP
DB push press x 8
Goblet Squats x 8
Row cals x 8
rest walk 3 min x 2
+
Landmines – 2 sets of 14

Intensity

A. Tall snatch – max
B. Squat snatch cluster 1.1.1 – work up to a heavy set
C. AMRAP 5 min
1,2,3,4,5,etc
wall walks
T2B
rest 5 min x2
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CF Kith Workouts 15 Oct

Fundamentals

Rest

Intensity

A. 2 position hang power snatch (above knee, below knee) – 2 reps x6; rest 1:30
B1. HSPU/negatives – 2-3 reps x6; rest 1 min
B2. Kipping pull ups – amrap x6; rest 1 min
C. AD 35/25 x10
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CF Kith Workouts 8/14

Fundamentals

8/14/2014
Front Squat Instruction
Front Squats @ 30X1, 4 reps x 6 sets, start a set every 2 min Build only if form is perfect
+
1 min AMRAP box jump/step up
rest 30 sec
1 min AMRAP HR pushups
rest 30 sec
1 min AMRAP AD cals
rest walk 3 min x 4 rounds
+
Glute bridge + alternating raised leg – 10 reps x 3 sets
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CF Kith Workouts 5 Aug

Fundamentals

Shoulder press/Push Press instruction
+
1 Shoulder Press + 4 Push Presses. 1 set every 2 min x 6.
+
AMRAP 5 min
5 no pushup burpees
10 KBS
20 jumprope (DU’s if proficient)
rest 3 min
AMRAP 5 min
5 burpees
10 KBS
20 jumprope
+
Hip extensions 10×2
Hanging leg raises 10×2

Intensity

A. 10 min DU practice

B. AMRAP 10 min @85% effort

15 burpees

15 cal AD

—rest 10 min—

***practice wall walks/handstand holds

C. AMRAP 10 min @85% effort

50 DUs

20 KB swings

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CF Kith Workouts 31 July

Fundamentals

Front Squat instruction
+
Front Squats @ 30X1, 3 reps x 6 sets, start a set every 2 min Build only if form is perfect
+
Wallball instruction
+
AMRAP 8 min
5 burpees
10 wallballs
20 jumprope singles
*rest 4 min
AMRAP 8 min
5 pullups/ring rows should be unbroken each set
10 AD cals
20 jumprope singles
+
4 min row cooldown

Intensity

A1. CGBP @20X1; 4-6 reps x5; rest 2 min
A2. Deadlift @20X0; 3-5 reps x5; rest 2 min
B. AMRAP 10 minutes (11 minutes for females)
2K row
amrap DUs in remainder
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CF Kith Workouts 29 July

Fundamentals

Shoulder Press instruction
+
Shoulder press – build to tough 3 @ 21X1 tempo, rest 2-3 min
+
At 85% effort
30 sec box jump step down (or step-ups), rest 15 sec
30 sec hand release burpees, rest 15 sec
30 sec DB push press (light), rest 15 sec
30 sec AD, rest 2:45 x 4 rounds
+
Banded reverse flys 10×2

Intensity

A. AMRAP 10 min @85% effort
10 wall ball
10 box jumps
10 cal AD
—rest 10 min—
***practice wall walks/handstand holds
B. AMRAP 10 min @85% effort
10 pull ups
10 push ups
150m row
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CF Kith Workouts 24 July

Fundamentals

Back Squat @ 20X2, 4-5 reps x 6 sets, start a set every 2 min
+
Weighted lunges/step ups x 6/leg, rest 90 sec x 3 work torso positioning and knee tracking
+
Partner Row 2k for time Partners share a rower, can only be actively rowing while partner is holding a plank position

Intensity

A1. CGBP @20X1; 4-6 reps x4; rest 2 min

A2. Deadlift @20X0; 3-5 reps x4; rest 2 min

+

AMRAP 15 minutes

15 KB swings

15 burpees

 

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