•  Sep 19, 2014

Saturday – 092014 – Squat, Run, Row

MIke H. looking on while Kelly S. finishes up some last few WB shots...

MIke H. looking on while Kelly S. finishes up some last few WB shots…


CrossFit Class

4 Rounds For Max Reps:
Minutes 0 – 2: Tabata Squats (4 intervals – :20 seconds on/:10 seconds off)
Minutes 2 – 6: 400 M Run (Immediately following tabata squats; rest remainder of 4 minutes)
Minutes 6 – 8: Tabata Squats (4 intervals – :20 seconds on/:10 seconds off)
Minutes 8 – 12: 500 M Row (Immediately following tabata squats; rest remainder of 4 minutes)

Each round will take a TOTAL of 12 minutes, therefore, the entire workout will be against a 48 minute running clock. Your score for the workout will be the ENTIRE amount of squats you complete over the course of 4 rounds.

Post-Workout Mobility:
Smashing free-for-all


OLY Class

Jerk in Split:
2-2-2-2

Clean Above Knee + Jerk:
2 x 2 (1 +1)
2 x (1 + 2)
2 x (1 + 1)
Competition Class

Saturday – 092014 – Base Volume Cycle (05/20)

Post thoughts and results to “comments”.

 •  Sep 18, 2014

Friday – 091914 – Hang Power Snatch, Pull-Up, Burpee

AJ demonstrating hip-extension before he pulls himself under the bar...

AJ demonstrating hip-extension before he pulls himself under the bar…


CrossFit Class

Hang Power Snatch (Above Knee):
6-4-2

AMRAP 15 Minutes:
3-6-9-12…and so on
Pull-Ups
Burpees w/6” Touch

Post-Workout Mobility:
Scapula Smashing w/Single Lacrosse ball and arm flexion (2 minutes per side)


Competition Class

Friday – 091914 – Base Volume Cycle (04/20)

Post thoughts and results to “comments”.

 •  Sep 17, 2014

Thursday – 091814 – Back Squat, Run, Thruster, Box Jump

A great shot of some members at St. Louis Park, along with coach Alex Tubbs' father-in-law, the Texas Rattlesnake himself, Stonecold Steve Austin...

A great shot of some members at St. Louis Park, along with coach Alex Tubbs’ father-in-law, the Texas Rattlesnake himself, Stonecold Steve Austin…


CrossFit Class

Pre-Workout Mobility:
Banded Hip-Grinder (2 minutes per side)

Back Squat:
10-8-6

For Time:
800 M Run
30 Thrusters (75/53)
30 Box Jumps (24/20)
400 M Run
30 Box Jumps (24/20)
30 Thrusters (75/53)
800 M Run


Strength Class

Bench Press:
1 x 20

Bent-Over Rows:
8-8-8-8

Strict TTB:
3 x Max Effort

Lateral and Front Raises:
3 x 10


Competition Class

Thursday – 091814 – Base Volume Cycle (03/20)

Post thoughts and results to “comments”.

 •  Sep 16, 2014

Wednesday – 091714 – Hang Power Clean, Row, Power Clean

As part of the greater St. Paul area Make-a-Wish Foundation, Aaron Dewerf, a long-time member of our community asked to be photographed for the website one last time before he moves to North Carolina at the end of the September.  Aaron, your wish has been granted.  This was his post-workout expression from today's metcon...

As part of the greater St. Paul area Make-a-Wish Foundation, Aaron Dewerff, a long-time member of our community asked to be photographed for the website one last time before he moves to North Carolina at the end of the September. Aaron, your wish has been granted. This was his post-workout expression from today’s metcon…


As a reminder, Minneapolis Downtown morning classes have been changed to a 530/630 start time.

CrossFit Class

Hang Power Clean:
6-4-2

For Time:
500 M Row
25 Power Cleans (135/93)
500 M Row

Post-Workout Mobility:
Lower Back Samashing w/Lacrosse Ball (2 minutes per side)


OLY Class

Power Clean Above Knee:
3-3-2-2

Power Clean + Front Squat + Push Jerk:
5 x (1 + 1 + 1)

3 Position Clean Pull:
2-2-2


Competition Class

Wednesday – 091714 – Base Volume Cycle (02/20)

Post thoughts and results to “comments”.

 •  Sep 15, 2014

Tuesday – 091614 – Deadlift, Run, KB Swing, WB Shot, Box Jump

Coach Tyler briefing the community teams prior to the final workout at the 2014 Granite Games...

Coach Tyler briefing the community teams prior to the final workout at the 2014 Granite Games. Team Union Alpha in the foreground…


CrossFit Class

Deadlift:
7-5-3

3 Rounds For Time:
400 M Run
21 KB Swings (53/35)
21 WB Shots (20/14)
21 Box Jumps (24/20)


Strength Class

Back Squat:
1 x 20

Tru Push-Ups:
10-10-10-10

Pull-Ups:
10-10-10-10

Barbell Roll Outs:
10-10-10


Competition Class

Tuesday – 091614 – Base Volume Cycle (01/20)

Post thoughts and results to “comments”.

 •  Sep 14, 2014

091514 – Monday – Push Press, Burpee Pull-Up, Ring Dip

SCHEDULING REMINDER – OUR MORNING REGULAR CLASSES ARE NOW 5:30/6:30AM MON-FRI.

Rowers, racks, barbells, boxes...show time...

Rowers, racks, barbells, boxes…show time…


CrossFit Class

Push Press:
10-8-6

1-2-3-3-5-7-7-9-12 Reps For Time:
Burpee Pull-Ups
Ring Dips


OLY Class

Power Jerk from Behind Neck (Snatch Grip):
3-3-3-3

Power Snatch from Above Knee:
3-3-2-2-2


Endurance Class

Part One:
Plyometric Drills

Part Two:
20 Minute Fartlek (1 minute on, 1 minute off)

Post thoughts and results to “comments”.

 •  Sep 13, 2014

091414 – Sunday – Deadlift, Run

CrossFit St. Paul gym Governor Henry, need I say more...

CrossFit St. Paul gym Governor Henry, need I say more…


CrossFit Class

Deadlift:
1 x 5

2 Rounds For Time:
400 M Run
6 Deadlifts @ 88% of 1 x 5

Post thoughts and results to “comments”.

 •  Sep 12, 2014

091314 – Saturday – Front Squat, Clean, Bar-Facing Burpee

Coach Chris awaiting the arrival of his athletes...

Coach Chris awaiting the arrival of his athletes…


CrossFit Class

Front Squat:
5 x 3

EMOM 15 Minutes:
1 Clean (225/163)
3 Bar-Facing Burpees
1 Clean (225/163)

Post-Workout Mobility:
Quad and IT Band Smashing


OLY Class

Clean Above Knee + Front Squat:
3 x (2 + 2)
3 x (1 + 2)

Pause Front Squats:
2-2-2

Clean Starts:
4-4-4

Post thoughts and “results’ to comments.

 •  Sep 11, 2014

091214 – Friday – Burpee, Box Jump, KB Swing

Everyone setting up at the bottom of the clean...

Everyone setting up at the bottom of the clean…


CrossFit Class

For Time:
70 Burpees to 6” Target
70 Box Jumps (24/20)
70 KB Swings (53/35)

Finish all reps of one movement before moving onto the next.

Post-Workout Mobility:
Band, Foam-Roller, Lacrosse Ball Free-for-all

Post thoughts and results to “comments”.

 •  Sep 10, 2014

091114 – Thursday – Bell

CrossFit Class

“Bell”3
Rounds For Time:
21 Deadlifts (185/133)
15 Pull-Ups
9 Front Squats (185/133)

Strength Class

Bench Press:
1 x 20

Ring Rows:
10-10-10-10

Romanian Deadlift:
8-8-8-8

Back Extension (on GHD):
10-10-10

Competition Class

Thursday – 091114 – Granite Games Prep (18/18)

Post thoughts and results to “comments”.