Friday, April 24, 2020

April 24 2020

The gym is currently closed and all adult strength and conditioning classes are on hold during the Covid-19 situation.  You can find simple at home workouts on the DBSC Facebook page daily that can be done at any ability and with no equipment. Our regular programming including warmups, workouts and strength work will be posted in the private members only Facebook group. 

Wednesday, April 22, 2020

April 22 2020


3 Rounds For Time Of:

Run 800M
30 Pullups
15 Power Cleans 115/80

At Home/No Equipment Version:

4 Rounds For Time of:

Run 800M
30 Backpack Rows
15 Burpee Backpack Ground to Overhead

Fill Backpack to Roughly 20Lbs for Men 15 Lbs for women

Monday, April 20, 2020

April 20 2020

Strength and Conditioning:

20-15-10 reps for time of:

Thrusters 95/65
Toes to Bar 
Box Jumps

At Home/No Equipment Version:

30-20-10 Reps For Time of:

Backpack Thrusters 
Backpack Situps
Box Jumps

Fill a backpack with roughly 20 Lbs for men and 15 Lbs for women.  Make sure to squat below parallel each rep and press to full extension for each rep of the thruster.  On the situps start with arms extended lying flat on the ground with the soles of your feet together and situp until your shoulders come in line with your hips at the top of each rep. If you don't have a box find a set of stairs of an appropriate height that you can safely jump to and come to a full stand at the top of each jump.   

Friday, April 17, 2020

April 17 2020

Strength and Conditioning:

As Many Rounds As Possible in 18 Minutes of:

20 Dumbell Box Step Ups 
20 Dumbell Push Press (10 each side)
20 Dumbell Reverse Lunges 
10 Dumbell Power Cleans 


For the Box Step Ups and Push Press you are only using 1 single dumbell.  On the step ups you can hold it wherever you find most comfortable.  On the push press you will do 10 reps on one side and then 10 on the other.  For the Lunges and Power Cleans you will use a dumbell in each hand holding them in the front rack position for the lunges and returning to the floor for each rep of the power cleans.  

At Home Version:

As Many Rounds As Possible in 18 Minutes of:

20 Backpack step ups
10 Pike Handstand Pushups
20 Backpack reverse Lunges
10 Broad Jumps

Wearing a backpack loaded with roughly 50 lbs for men and 35 lbs for women progress through all the movements wearing the backpack for the entire workout.

Wednesday, April 15, 2020

April 15 2020

Strength and Conditioning:

5 Rounds for Time of:

20/15 Cals Bike
8 Front Squats 155/105
50 Meter Farmers Carry 50# Dumbells 

*Take the Front squats from the floor
**Carry two 50 LB Dumbells for the Farmers carry 

At Home No Equipment Workout:

5 Rounds for Time of:

100 Mountain Climbers 
10 Backpack Front Squats
100 Yard Backpack Bear Hug Carry 

*Fill Backpack with roughly 50 Lbs for Men and 35 Lbs for women 
**For the Front Squats Hold in front like a bear hug and squat below parallel  making sure to stand up completely between each rep
*** Holding the backpack in front the same way carry the load for 100 Yards 
****Do not advance unless carrying the load

Monday, April 13, 2020

April 13 2020


3 Rounds for Time of:

7 Clean and Jerks 135/95 
14 Deadlifts 135/95
21 Toes to Bar 
At Home/No Equipment Version: 

4 Rounds for Time Of: 

7 Burpee Backpack Ground to Overheads
14 Inchworms
21 Backpack Situps

Friday, April 10, 2020

April 10 2020


5 Rounds for time of:

15 Box Jumps
15 Deadlifts 225/155
12 KB Swings 53/35
12 Wallballs

Todays At Home No Equipment Workout:

As Many Rounds as Possible in 15 Minutes of:

15 Box Jumps
10 Inch Worms
12 Rollover V - Sits
12 BackPack Thrusters

* If you don't have a box find a set of stairs and jump to an appropriate step (Be Safe)
** Fill a back pack with laundry and books to roughly 25 Lbs for Men and 15 Lbs for women for the thrusters

Wednesday, April 8, 2020

April 8 2020

Strength and Conditioning:

3 Rounds For Time of:

25/20 Calories on Bike
15 Power Cleans 135/95
12 Lateral Burpees 

At Home/No Equipment Workout:

4 Rounds for Time of: 

50 Jump Squats 
25 Burpees 

Monday, April 6, 2020

April 6 2020

Congrats to Greg for taking first in the weight loss challenge with a total loss of 28 Lbs! it was definitely a close race but Greg was able to take the win with a total percentage of weight loss of 13.74%.  Greg steadily lost from week 1 on and was able to keep the losses going even over the last few weeks when routines got harder to hold onto... Good work, keep it off and keep it going!  Right behind Greg was Chrissy who was able to maintain her weight from her win in the last challenge and then lose another 17 LBS over the last 10 weeks with a total percentage of 11.58.  Super proud of her dedication.  Coming in third was a big surprise with a total of 8.30% edging out RJ by .09% was Stef, she had a goal weight from week 1 that she wanted to hit and she consistently lost about 1.5-2 lbs a week to hit her goal dead on at the final weigh in... Good work by everyone, very proud that EVERYONE lost something and was able to stay motivated and committed even with our routines being interrupted..

Strength and Conditioning:

4 Rounds For Time of:

Run 400M
20 Power Snatches 75/55
20 Overhead Squats 75/55

At Home/No Equipment Workout:

4 Rounds for Time of:

Run 400M 
20 Broad Jumps
20 Airsquats
60 Sec Plank

Keep body in 1 straight line for the entire 60 seconds of the plank.  If you come out of line or drop do not move on until you have accumulated 60 seconds in the plank.  

Friday, April 3, 2020

April 3 2020

Final weigh ins will take place today over zoom at 5PM. I will post the link on the Facebook page at 4:50pm. If you are using a desktop you'll be able to just click on the link and if you are using your phone you have all day to download the app and you'll then also be able to click the link off the facebook page.  If you aren't available at 5PM today to check in, touch base with me between then and Saturday morning.  Winner will be announced Monday here.  So far a lot of you guys have been doing awesome with the at home workouts, keep that going, a bunch of others are MIA and I hope they're not just laying around eating their life away now that they have an excuse to.  Either way anyone in or out of the challenge can feel free to join the meeting today to check in and let us know how you're making do with the current situation...

Strength and Conditioning:

For Time:

20 Clean and Jerks 95/65
15 Pull-ups
50 Double Unders
15 Clean and Jerks 115/75
15 Pull-ups
50 Double Unders
10 Clean and Jerks 135/95
15 Pull-ups
50 Double Unders
5 Clean and Jerks 155/105
15 Pull-ups
50 Double Unders

If you do not have a pullup bar you can make these barbell rows with the increasing load each round, be creative, work with what you've got.  Scale the barbell weight accordingly but take note that the load should increase each round.  You should be testing and building up to each weight in your warm up so that you have a plan and idea of how you will scale this before you start.  You guys are all veterans at this point, be confident and be safe 

Todays At home/No Equipment Workout: 

As Many Rounds as Possible in 15 Mins Of:

20 Backpack Burpee Ground to Overhead
20 Backpack Rows
50 Taps

*Fill your backpack fully tight with laundry, if you think it's too light, add some books to the middle
** If you have a pullup bar you can replace rows with 15 pullups
*** If you have a jumprope you can substitute the taps with jumps on the rope

Go all out and post your rounds and reps...
Be creative, work with what you've got...

Wednesday, April 1, 2020

April 1 2020

Originally I had hopes that we would only be cancelling classes until the 7th of this month but as you know things just don't see to be looking any better. With the governors new recommendations on social distancing being pushed out to now at least May 4th it looks like we will just consider the whole month of April off from classes and hopefully things will be back to a normal schedule then. Thank you to those of you that requested to keep your memberships going instead of putting it on hold. It is hugely appreciated by the entire club and will help in keeping things above board until we can get back to normal. Thank You! I will keep posting workouts, recommendations and responding as much as I can with suggestions on how you can make do with what you have at home. Keep focusing on what you can do instead of what you can't, be creative and remember that your healthy body is the best way to combat sickness and keep you positive in such weird times. The final weigh in for the challenge will still be at the end of this week and I am going to touch base with anyone around that wants to report their final weight or just check in Friday around 5:30PM. I will post a Zoom link so we can all check in together to make that happen, if you aren't around for it just touch base with me before Saturday and I will announce the winner here on Monday.

Strength and Conditioning:

10 Rounds For Time of:

12 Push Press 75/55
12 Box Jumps
12 Sumo Deadlift High Pull 75/55

At Home/No Equipment workout:

10 Rounds for Time of: 

12 Pike Handstand Pushups 
12 Box Jumps
12 Sumo Stance Inchworms 

If you don't have a box find an appropriate set of stairs to use, jump with both feet at the same time and come to a full stand before stepping or jumping down for the next rep.  For The sumo Stance Inchworms keep your legs as straight as possible and walk you hands out to a plank, do a pushup and walk your hands back to your feet.