•  Sep 29, 2014

Tuesday – 093014 – Hang Power Snatch, KB Swing, HSPU, Ring Dip, Push Up

Brigitte K. leading an Alchemy class the past Sunday at CFMPLS Northeast...

Brigitte K. leading an Alchemy class the past Sunday at CFMPLS Northeast…


CrossFit Class

Pre-Workout Mobility:
Bully Stretch (2 minutes per side)

Hang Power Snatch:
5-3-3-1

For Time:
20 KB Swings (72/53)
30 HSPU
20 KB Swings
30 Ring Dips
20 KB Swings
30 Push Ups


Strength Class

Back Squat:
4 x 10

Romanian Deadlifts:
4 x 10

Banded Abdominal Pull-Downs:
4 x 15

Mobility Free-for-All


Competition Class

Tuesday – 093014 – Base Volume Cycle (13/20)

Post thoughts and results to “comments”.

 •  Sep 28, 2014

Monday – 092914 – Push Press, Shoulder-to-OH, Box Jump, Chest-to-Bar Pull-Up

Aaron M. fighting real hard for a weighted pull-up...

Aaron M. fighting real hard for a weighted pull-up…


CrossFit Class

Pre-Workout Mobility:
Banded Front-Rack Stretch (2 minutes per side)

Push Press:
9-7-5

5 Rounds For Time:
3 Shoulder-to-OH (165/118)
6 Box Jumps (32/28)
9 Chest-to-Bar Pull-Ups

Post-Workout Mobility:
Tricep Smashing


OLY Class

Snatch Balance:
3-3-2-2-2

3 Position Snatch (Floor + Above Knee + Below Knee):
5 x (1 + 1 + 1)


Competition Class

Monday – 092914 – Base Volume Cycle (12/20)

Post thoughts and results to “comments”.

 •  Sep 27, 2014

Sunday – 092814 – Run, Back Squat

Jon A. looking strong under the banners...

Jon A. looking strong under the banners…


CrossFit Class

For Time:
2 Mile Run
In 6 minutes:
Max Back Squats (from floor) (135/93)
2 Mile Run

Post thoughts and results to “comments”.

 •  Sep 26, 2014

Saturday – 092714 – Deadlift, Power Clean and Jerk, Double-Under, Burpee

Coach Chris could quite possibly have the steadiest hand in the greater Twin Cities CrossFit scene...

Coach Chris could quite possibly have the steadiest hand in the greater Twin Cities CrossFit scene…


CrossFit Class

Deadlift:
7-5-3

3 Rounds For Time:
10 Power Clean and Jerks (135/93)
50 Double-Unders
10 Burpees


OLY Class

Push Press + Power Jerk + Split Jerk:
4 x (1 + 1 + 1)

Front Squat + Jerk:
2 x (2 + 2)
2 x (2 + 1)
2 x (1 + 1)

Pause Front Squats:
2-2-2


Competition Class

Saturday – 092714 – Base Volume Cycle (11/20)

Post thoughts and results to “comments”.

 •  Sep 25, 2014

Friday – 092614 – Hang Snatch, C2B Pull Up

Jacque S. cheering on her husband Mark at the end of a workout, but we all know that she made it clear who finished first on the car ride home...

Jacque S. cheering on her husband Mark at the end of a workout, but we all know that she made it clear who finished first on the car ride home…


CrossFit Class

Pre-Workout Mobility:
Banded-Overhead Stretch

Hang Snatch:
5-3-3-1

9/18, 7/14, 5/10 Reps For Time:
Hang Snatch (135/93)
C2B Pull Ups

Post-Workout Mobility:
Double Lacrosse Ball Snow Angels (25 Reps)


Competition Class

Friday – 092614 – Base Volume Cycle (10/20)

Post thoughts and results to “comments”.

 •  Sep 24, 2014

Thursday – 092514 – Back Squat, Run, TTB, Row, Deadlift

 

The new boxes in circulation at SLP are so fresh that the coaches will only allow them to be used as a prop...

The new boxes in circulation at SLP are so fresh that the coaches will only allow them to be used as a prop…

CrossFit Class

Back Squat:
9-7-5

For Time:
800 M Run
30 TTB
…1 minute rest…
500 M Row
10 Deadlift (315/223)
…1 minute rest
800 M Run
30 TTB


Strength Class

Bench Press:
1 x 20

Weighted Pull-Ups:
8-8-8-8

Dumbbell Front and Side Raises:
10-10-10

GHD Sit-Ups:
12-12-12-12


Competition Class

Thursday – 092514 – Base Volume Cycle (09/20)

Post thoughts and results to “comments”.

 •  Sep 23, 2014

Wednesday – 092414 – Push Press, Box Jump, Burpee Box Jump-Over, Front Rack Step-Up

Paige P. making her website debut, and at the same time making a box jump look easy...

Paige P. making her website debut, and at the same time making a box jump look easy…


CrossFit Class

Push Press:
10-8-6

For Time:
20 Box Jumps
10 Push Press (115/83)
20 Burpee Box Jump-Overs (24/20)
10 Push Press
20 Front Rack Step-Ups (24/20)
10 Push Press


OLY Class

Snatch from Mid-Thigh without Moving Feet:
3-3-3

Snatch Pull + Snatch Below Knee:
3 x (1 + 2)
3 x (1 + 1)

Snatch Pull Down:
3-3-3


Competition Class

Wednesday – 092414 – Base Volume Cycle (08/20)

Post thoughts and results to “comments”.

 •  Sep 22, 2014

Tuesday – 092314 – Weighted Pull-Up, KB Swing, Ring Dip

Scott M. logging some valuable information that he will surely refer back to at a later date in time...

Scott M. logging some valuable information that he will surely refer back to at a later date in time…


CrossFit Class

Weighted Pull-Ups:
5-3-3-1

30-20-10 Reps For Time:
KB Swings (53/35)
Ring-Dips


Strength Class

Back Squat:
1 x 20

Dumbbell Press:
10-10-10-10

Bent-Over Row:
10-10-10-10

Good-Mornings:
8-8-8-8


Competition Class

Tuesday – 092314 – Base Volume Cycle (07/20)

Post thoughts and results to “comments”.

 •  Sep 21, 2014

Monday – 092214 – Strict Press, Run, Thruster, Burpee

Please note we’re hosting a special Movember community workout event tonight at 6:30pm. This is a community workout where you’re welcome to bring your friends who don’t train with us currently. Because of this event there will be no 6pm or 7pm class, or 6pm Olympic Lifting Class, rather we will have one large 6:30pm class. If you don’t want to participate, open gym will be on from 6-8pm in the oly room, and we have our regularly scheduled classes at CFMPLS-NE – 4:30 & 5:30pm regular class, 6:30pm Competition Class. Click here for details about the event.

Sarah H. looking to put something heavy up over her head...

Sarah H. looking to put something heavy up over her head…


CrossFit Class

Strict Press:
9-7-5

For Time:
400 M Run
21-15-9:
Thrusters (95/63)
Burpees
400 M Run


OLY Class

Clean from High Hang + Push Press:
4 x (2 + 2)

Clean Pull + Clean Below Knee + Power Jerk:
5 x (1 + 1 + 1)

Clean Pull Down:
2-2-2


Competition Class

Monday – 092214 – Base Volume Cycle (06/20)

Post thoughts and results to “comments”.

 •  Sep 20, 2014

Sunday – 092114 – Snatch-Grip Jerk, OHS, Double-Under, Sit-Up

Who is this coaching in MPLS...?

Who is this coaching in MPLS…?


CrossFit Class

Pre-Workout Mobility:
Barbell Quickie (2 minutes per side)

3 Working Sets (1 of each):
1 Snatch-Grip Jerk (from back) + 3 OHS
1 Snatch-Grip Jerk (from back) + 1 OHS
1 Snatch-Grip Jerk (from back) + 1 OHS

“Annie”
50-40-30-20-10 Reps For Time:
Double-Unders
Sit-Ups

Post thoughts and results to “comments”.