General

DSC March Madness Bracket

Click the link below to fill out your bracket! http://defiancesc.mayhem.cbssports.com/e/c9328121e863ecdc9f4ad3a6b8cf2d660aae2d62804119c1?ttag=BPM19_fb_invite_new&fbclid=IwAR0pQd4co0mksQ7QXpSKu1RWiH6Nm-C0EMJqI0UF6CzqPjsaa1m06ykbA4U

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Thursday, March 14th

Strength 4 Rounds 10 Candlesticks 30 Grasshoppers 10/side Lateral Ball Slams 10 Back Extensions/Good Mornings   Conditioning For Time: 2000/1600 m row 20 Push Ups/15 HSPU 1000/800 m row 15 Push Ups/10 HSPU 500/400 m row 10 Push Ups/5 HSPU

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Thursday, March 7th

Strength 12-1 Partner Ball Slams One partner does 12 Ball Slams, the other holds the ball overhead.  Once partner 1 completes 12 Ball Slams, Partner 2 does 12 ball slams and partner 1 holds the ball over their head.  When either partner has to break, both partners will accumulate :30 of an L sit.  …

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Thursday, February 14th

Strength ME Holds (3-4 rounds) Pinch Plate Top of dip X Symm (90/90) between rounds   Conditioning 4 Rounds On the 5 minute interval: 400 m row 20 Burpees 12 Deadlifts (50% 1 RM)

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February 13th, 2019

Stability/Mobility Shoulders   Conditioning 24 minute AMRAP 3-5 muscle ups/6 C2B/ 8 Pull Ups/10 Ring Rows (Based on your skill level) 9 P. Cleans 10 T2b/GHD Sit Ups/V Ups 11 Box Jumps Every 2 minutes: 4 Thrusters  

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Your 2018 Fall Wellness Challenge Winners Are:

OVERALL GRAND PRIZE: $500.00 Meg Sartain   Encompassed All Wellness Habits: 1 Month Free Membership Cristina Alonso   Outstanding Effort in ALL Aspects: 60 Minute Private Training Session Tina Fang   Outstanding Body Composition Changes: 60 Minutes Private Training Session Anneliese Burch    

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Fall Wellness Info Meeting 8:00 AM @ DSC Sunday, November 18th

Choose your level of commitment: 21 day Detox, Eat Clean or Maintain Through the Holidays. We are here to help you with the toughest part of the year. This is a points based WELLNESS challenge. You will learn how to navigate holiday parties, make new versions of old favorites, stay in your fitness routine despite…

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The Wellness Challenge Sign-Up is now LIVE

Good Afternoon Team!!!! The holiday season is fast approaching and we all know what that means…COLD WEATHER, darker days, the hustle and bustle of end of the year projects, family and friend gatherings, reviews, indulgent treats, cocktails, apres ski, tailgating on Sundays for the big game and the inherent snugging sensation of our clothes by…

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Monday, November 5th

Strength Split Jerk EMOM 5 min Split Press 5 min Tall Jerk 7 min Split Jerk   Conditioning 10 min EMOM 6-8 Burpee Box Jump Overs

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