•  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”.

 •  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”.