•  Nov 10, 2014

Tuesday – 11114 – Veteran’s Day, Barraza

[caption id="attachment_11455" align="alignnone" width="575"]U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.[/caption] CrossFit Class In honor of Veteran’s Day: “Barraza” AMRAP 18 Minutes: 200 M Row 9 Deadlifts (275/203) 6 Burpee Bar Muscle-Ups Strength Class “Race to 10,000” Using only 1 rep at a time at each of the following movements, lift a total a 10,000 pounds in as few sets as possible: Back Squat Press Deadlift Competition Class Monday - 111114 - Recovery Post thoughts and results to “comments”.
 •  Nov 09, 2014

Monday – 111014 – Hang Power Snatch, Thruster, Front Rack Lunge, Row

[caption id="attachment_7130" align="alignnone" width="575"]Please don't snow... Please don't snow...[/caption] People of the the CrossFit St. Paul, Minneapolis and St. Louis Park community, we will be participating in a program this holiday season called Best Christmas Ever. Our goal as a community for each gym is to nominate a family that has been through a hardship, and provide them with something to look forward to this holiday season. During the month of November we need to nominate as many families as possible, and in partnership with 3M and one of our members Jason Kunz we will choose a family to sponsor at the end of November. Once the family is chosen, each gym will provide a Christmas tree with gift ideas from the family. At this point our community will work together to purchase gifts for the family as well as have the option to make donations. Please click the link above for more details. Let’s do our best to make this an unforgettable holiday season for a family! CrossFit Class Pre-Workout Mobility: Banded Rack Position Stretch (2 minutes per side) Hang Power Snatch: 3-3-2-1 3 Rounds: 1 Minute: Max Thrusters (95/63) 1 Minute: Max Front Rack Lunges (95/63)(Stationary) 1 Minute: Row (Calories) 1 Minute: Rest OLY Class Clean Pull + Clean Below Knee: 3 x (1 + 2) 3 x (1 + 1) Front Squat: 3-3-3 Clean Pull: 3-3-2-2 Competition Class Monday - 111014 - Recovery Post thoughts and results to “comments”.
 •  Nov 08, 2014

Sunday – 110914 – Bear Complex

[caption id="attachment_7115" align="alignnone" width="575"]Steve: "AAGGGHHHHHHH!" Alicia: "Great work honey!" Mike: "SOLID. BRO. AND...I'm tried." Jess: "Ugghhh, LET'S...Go!" Steve: "AAGGGHHHHHHH!"
Alicia: "Great work honey!"
Mike: "SOLID. BRO. AND...I'm tried."
Jess: "Ugghhh, LET'S...Go!"[/caption] CrossFit Class For Max Load: 1 x Bear Complex 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press These movements may be strung together, i.e. a thruster or cluster, but are not allowed to do any sort of jerk in place of a push press. AMRAP 7 Minutes: Dumbbell Bear Complex (45/30) 1 DB Power Clean 1 DB Front Squat 1 DB Push Press 1 DB Back Squat 1 DB Push Press The DB front and back squat will be the exact same thing, but the run the movements in the same order as if you were doing with a barbell. Post thoughts and results to “comments”.
 •  Nov 07, 2014

Saturday – 110814 – Hang Clean, Clean, Row, Front Squat, MB Sit-Up

[caption id="attachment_7112" align="alignnone" width="575"]Matt H. and Dan N. Usain Bolting post-workout... Matt H. and Dan N. Usain Bolting post-workout...[/caption] CrossFit Class Hang Clean: 2-2 Clean: 2-2 For Time: 1000 M Row 20 Front Squats (155/103) 50 MB Sit-Ups (20/14) OLY Class Jerk w/2 Second Hold in Split: 2-2-2-2 Front Squat + Jerk: 2 x (2 + 2) 2 x (2 + 1) 2 x (1 + 1) Competition Class Saturday - 110814 - Union Competition Weekend Post thoughts and results to “comments”.
 •  Nov 06, 2014

Friday – 110714 – Burpee, Death by 10 Meter

[caption id="attachment_7107" align="alignnone" width="575"]David D. in the middle of a burpee box jump, literally frozen in mid-air... David D. in the middle of a burpee box jump, literally frozen in mid-air...[/caption] CrossFit Class Tabata: Burpees For Max Reps: Death by 10 M Post-Workout Mobility: Planter Fascia and Achilles Smashing Competition Class Friday - 110714 - Union Competition Weekend Post thoughts and results to “comments”.
 •  Nov 05, 2014

Thursday – 110614 – Back Squat, Row, TTB, WB Shot, Power Clean, Muscle-Up

[caption id="attachment_7104" align="alignnone" width="575"]One of CFSP's best personalities Lee M. looking really strong during a set of back squats... One of CFSP's best personalities Lee M. looking really strong during a set of back squats...[/caption] CrossFit Class Pre-Workout Mobility: Banded Hip-Grinder (2 minutes per side) Back Squat: 4-3-1-1 CrossFit Games Open Workout 14.4: AMRAP 14 Minutes: 60 Calorie Row 50 TTB 40 WB Shots (20/14) 30 Power Cleans (135/93) 20 Muscle-Ups Strength Class Bench Press: 8 x 8 Weighted Pull-Ups: 4 x 8 Weighted Dips: 4 x 8 Competition Class Thursday - 110614 - Field of Teams Prep Cycle Post thoughts and results to “comments”.
 •  Nov 04, 2014

Wednesday – 110514 – Jerk, Strict HSPU, Strict Ring Dip, Double-Under, HSPU, Ring Dip

[caption id="attachment_7091" align="alignnone" width="575"]Don't act like you're not impressed... Don't act like you're not impressed...[/caption] CrossFit Class Jerks (off rack): 3-2-2-1 For Time: 5-4-3-2-1: Strict HSPU Strict Ring-Dips ...100 Double-Unders… 10-8-6-4-2: HSPU Ring-Dips Post-Workout Mobility: Shoulder Smashing OLY Class Push Press Behind Neck: 2-2-2-2 Clean + Clean Below Knee: 5 x (1 + 1) Competition Class Wednesday - 110514 - Field of Teams Prep Cycle (31/31) Post thoughts and results to “comments”.
 •  Nov 03, 2014

Tuesday – 110414 – Snatch, Pull-Up, OHS

[caption id="attachment_7094" align="alignnone" width="575"]Everyone, he's finally here!  Hamilton Glover decided to wait an extra 13 days, but Jamie and Fran are super excited to share this bundle of joy with us.  Make sure to congratulate them in person the next time you see them... Everyone, he's finally here! Hamilton Glover decided to wait an extra 13 days, but Jamie and Fran are super excited to share this bundle of joy with us. Make sure to congratulate them in person the next time you see them...[/caption] CrossFit Class Pre-Workout Mobility: Super Set: Banded OH Stretch Banded Cross-Body Stretch VERY light Sots Press Snatch: 3-2-2-1-1 For Time: 64 Pull-Ups 8 OHS (205/133) Strength Class Back Squat: 8 x 8 Romanian Deadlift: 4 x 10 Strict TTB: 3 x AMRAP Competition Class Tuesday - 110414 - Field of Teams Prep Cycle (30/31) Post thoughts and results to “comments”.
 •  Nov 02, 2014

Monday – 110314 – Deadlift, Run, Walk, Farmer Carry, Russian KB Swing

[caption id="attachment_7085" align="alignnone" width="575"]Nano 4's, check.  Blue pants, check.  Strong looking reverse-grip, check.  And to top it off, full hip extension to complete a good rep... Nano 4's, check. Blue pants, check. Strong looking reverse-grip, check. And to top it off, full hip extension to complete a good rep...[/caption] CrossFit Class Deadlift: 2-2-2 For Time (Compare to 052214): 1 Mile Walk/Run Farmer Carry (AHAP) 15 Russian KB Swings every 200 M Post-Workout Mobility: Barbell Quickie (15 reps per shoulder) Neck/Trap Smashing w/Lacrosse ball OLY Class Jerk Dip + Jerk: 4 x 2(1 + 1) Clean Above Knee + Jerk: 3 x 2(1 + 1) 3 x (1 + 1) Competition Class Monday - 110314 - Field of Teams Prep Cycle (29/31) Post thoughts and results to “comments”.
 •  Nov 01, 2014

Sunday – 110214 – Clean, Thruster, Bar-Facing Burpee

[caption id="attachment_7082" align="alignnone" width="575"]Everyone be sure to thank coach Sara for putting on an awesome in house event this Saturday in SLP... Everyone be sure to thank coach Sara for putting on an awesome in house event this Saturday in SLP...[/caption] CrossFit Class Clean: 3-2-2-1 For Time: “Baby Kalsu” 100 Reps For Time: Thrusters (95/63) EMOM - 5 Bar Facing Burpees Post thoughts and results to “comments”.