•  Jan 21, 2015

Thursday – 012215 – Bench Press, Weight Chin-up

CrossFit Class Alternating Between: Bench Press: 5 x 5 Weighted Chin-Up: 5 x 5 Strength Class 4 Sets: 3 Deadlifts + 5 Box Jumps 4 Sets: 2 Weighted Pull-Ups + 3 Strict Pull-Ups + 4 Kipping Pull-Ups 4 Sets: 10 M Barbell OH Walking Lunge (AHAP) Leg Throw-Downs: 12-12-12 Competition Class Thursday - 012215 - Open Prep Post thoughts and results to “comments”.
 •  Jan 20, 2015

Wednesday – 012115 – Seated Barbell Press, Hang Power Clean, Box Jump, OHS, C2B Pull-Up

[caption id="attachment_7506" align="alignnone" width="575"]Ross F. and one other member of Team tie dye trying to finish out their OHS's... Ross F. and one other member of Team tie dye trying to finish out their OHS's...[/caption] CrossFit Class Seated Barbell Press: 3-3-3-3 AMRAP 7 Minutes: 18 Hang Power Cleans (115/83) 18 Box Jumps (24/20) ...Rest 3 Minutes… 35 OHS (95/63) 35 C2B Pull-Ups Athletes will have two scores at the end of this workout: 1) Completed rounds and partial rounds for the AMRAP portion and 2) Total time to complete the 35/35 portion. Athletes will also be responsible for changing the weights on their bar during the 3 minute rest period. OLY Class Clean Above Knee + Front Squat + Power Jerk: 2 x (2 + 2 + 2) 2 x (1 + 2 + 2) 2 x (1 + 1 + 2) Clean Below Knee: 2-2-2-2 Competition Class Wednesday - 012115 - Open Prep Post thoughts and results to “comments”.
 •  Jan 19, 2015

Tuesday – 012015 – Back Squat, Pull-Up, WB Shot, Box Jump

[caption id="attachment_7503" align="alignnone" width="575"]Meredith in the middle of a bar-facing-burpee... Meredith in the middle of a bar-facing-burpee...[/caption] CrossFit Class Back Squat: 2 x 15 11 Rounds For Time: 5 Pull-Ups 5 WB Shots (20/14)(12’) 5 Box Jumps (24/20) Strength Class Pause Back Squat: 3-3-3-2-2 Press: 5-4-3-3-3 Ring Push-Ups: 8-8-8-8 Banded Good-Mornings (No Barbells): 15-15-15 Competition Class Tuesday - 012015 - Open Prep Post thoughts and results to “comments”.
 •  Jan 18, 2015

Monday – 011915 – OH Walking Lunge, Sit-Up, Push Press, Row

[caption id="attachment_7498" align="alignnone" width="575"]Your community competitors from the Freeze Fest competition that was held this past weekend.  Everyone represented the the gyms very well... Your community competitors from the Freeze Fest competition that was held this past weekend. Everyone represented the the gyms very well...[/caption] CrossFit Class Each For Time: 75 OH Walking Lunges w/Bumper Plate (25/10) 750 M Row ...Rest 5 Minutes… 75 Sit-Ups 750 M Row ...Rest 5 Minutes… 75 Push Press (65/45) 750 M Row OLY Class Snatch Balance: 3-3-2-2-2 3 Position Snatch (Above Knee, Below Knee, Floor): 5 x (1 + 1 + 1) Competition Class Monday - 011915 - Open Prep Post thoughts and results to “comments”.
 •  Jan 17, 2015

Sunday – 011815 – Nasty Girls

SCHEDULE NOTE - There are no classes at CFMPLS this weekend due to a CrossFit L1 Seminar. Please consider attending class at CrossFit St Paul which has class at 9am and 11am.  CFSP is only 9 miles away from CFMPLS. [caption id="attachment_7493" align="alignnone" width="575"]A nice little couch stretch after the Clean/TTB ladder, OUCH... A nice little couch stretch after the Clean/TTB ladder, OUCH...[/caption] CrossFit Class Hang Power Cleans: 3-3-2-2 “Nasty Girls” (Compare to 072812, 072210) 3 Rounds For Time: 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135/93) Post thoughts and results to “comments”.
 •  Jan 16, 2015

Saturday – 011715 – Strict HSPU, Pistol, Front Squat, Shoulder-to-OH

SCHEDULE NOTE - There are no classes at CFMPLS this weekend due to a CrossFit L1 Seminar. Please consider attending class at CrossFit St Louis Park which has class at 8am and 9am, Olympic Lifting Class with Sara at 10am, Open Gym at 10am. CFSLP is only 6 miles away from CFMPLS. [caption id="attachment_7488" align="alignnone" width="575"]Coach Alison showing us how to execute a pistol... Coach Alison showing us how to execute a pistol...[/caption] CrossFit Class EMOM 12 Minutes (Alternating, 6 sets each): 5 Strict HSPU 5 Pistols Partner WoD - In Teams of 2: 5-4-3-2-1: Front Squat (185/133) Shoulder-to-OH Partner 1 completes 5 front squats and 5 shoulder-to-OH. At the same time, Partner 2 completes 50 double-unders. When both partners are done with their task they will switch. Partner 2 will then complete 5 front squats and 5 shoulder-to-OH, while partner 1 completes 50 double-unders. Upon completion, partner 1 is back on the barbell doing 4 front squats and 4 shoulder-to-OH, while partner 2 completes 40 double-unders. This sequence continues until both partners have completed all of their work on the barbell and jump rope. OLY Class Segmented Clean: 2-2-2-2-2 Pause Front Squats: 2-2-2-2 Romanian Deadlifts: 5-5-5 Competition Class Saturday - 011715 - Open Prep Post thoughts and results to “comments”.
 •  Jan 15, 2015

Friday – 011615 – Row, Burpee Bar Muscle-Up

[caption id="attachment_7481" align="alignnone" width="575"]A very cool picture of C.J. coming off the box... A very cool picture of C.J. coming off the box...[/caption] CrossFit Class 5 Rounds Each For Time: 500 M Row 7 Burpee Bar Muscle-Ups Rest precisely 2 minutes b/w rounds Competition Class Friday - 011615 - Open Prep Post thoughts and results to “comments”.
 •  Jan 14, 2015

Thursday – 011515 – Seated Box Jump, Push Press, TTB

CrossFit Class Seated Box Jump: 10 x 1 @ Comfortable Height Pre-Workout Mobility: Banded Shoulder Stretch (2 minutes per side) 3 Rounds For Time: 30 Push Press (115/83) 20 TTB Strength Class Weighted Pull-Ups: 8-5-3-3-3 Bench Press: 5-3-2-2-2 Handstand Push-Ups: 4-4-4-4 Bent-Over DB Lateral Raise: 7-7-7-7 Competition Class Thursday - 011515 - Open Prep Post thoughts and results to “comments”.
 •  Jan 13, 2015

Wednesday – 011415 – Back Squat, Row

[caption id="attachment_7468" align="alignnone" width="575"]I know this picture was on the CFSP Facebook page, but I had to use it again.  Laura D. showing off her skills on the rope climbs yesterday... I know this picture was on the CFSP Facebook page, but I had to use it again. Laura D. showing off her skills on the rope climbs yesterday...[/caption] CrossFit Class Back Squat: 2 x 15 Row: 4 x 500 M Rest 3 Minutes b/w Efforts Post-Workout Mobility: Hamstring Smash w/Lacrosse Ball (2 minutes per side) OLY Class Snatch Barbell Complex: 3x Snatch Pull + Snatch Below Knee: 3 x (1 + 2) 3 x (1 + 1) Snatch Pull-Down: 3-3-3 Competition Class Wednesday - 011415 - Open Prep Post thoughts and results to “comments”.
 •  Jan 12, 2015

Tuesday – 011315 – Clean, Jerk, TTB

[caption id="attachment_7462" align="alignnone" width="575"]Aaron M. about to shoot his elbows through the barbell... Aaron M. about to shoot his elbows through the barbell...[/caption] CrossFit Class Clean + 2 Jerks: 2-2-2 AMRAP 10 Minutes: 3/3, 6/6, 9/9...and so on, and so forth: Cleans (115/83) TTB Post-Workout Mobility: Couch Stretch (2 minutes per side) Strength Class Power Clean + Front Squat: 5 x (2 + 4) Push Press + Push Jerk: 5 x (3 + 1) Romanian Deadlifts: 5-5-5-5 Front and Lateral DB Shoulder Raises: 8-8-8-8 Competition Class Tuesday - 011315 - Open Prep Post thoughts and results to “comments”.