Above is a few pictures of our new facility. To call it a transformation would be an understatement! Holiday Schedule Reminder – Thursday the 24th last class is at 11am, Friday the 25th we’re having one class at 10am, Saturday our regular schedule resumes. Back Squat 5×3, then: 5 Rounds for time of: Farmers [...]
Archive for December, 2009
Monday 122109 – Back Squat
Sunday, December 20th, 2009Sunday 122009 – Fight Gone Bad
Saturday, December 19th, 2009Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Each exercise is done for 1 minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed [...]
Saturday 121909 – Press
Friday, December 18th, 2009Press 5×3, then: 50 Box Jumps & 50 overhead walking lunges for time Use a 10, 25, or 45 lb bumper plate for the walking lunges. Fitness Spotlight has 8 Ways to get healthy.
Free Open House Workouts Every Saturday @ 10am
Thursday, December 17th, 2009Our Free Open House Workouts every Saturday at 10am. This is an introductory workout where we’ll teach a few commonly used exercises and go through a short, moderate intensity workout using those exercises. This workout is a good chance for people who are interested in CrossFit but want to try it out before making the [...]
Friday 121809 – Pullups & Power cleans
Thursday, December 17th, 2009New fundamentals classes are posted in our events page. Our last fundamentals class of the year starts Monday the 28th, email us at [email protected] to sign up. Max Pullups x 3, then: 8 Rounds for time of: 5 Ring Dips 10 Dumbell power cleans 15 Kettlebell swings We had a great first workout at the new [...]
Our New Location is Open!
Thursday, December 17th, 2009After a great deal of work and many delays we’ve FINALLY been given approval to operate out of our permanent location! The address is 470 Cleveland Ave N, St Paul, MN 55104. We’ll be having a FREE open house workout this Saturday at 10am for those who’d like to check out the new space and [...]
Thursday 121709 – Angie
Wednesday, December 16th, 2009For time: 100 Pullups 100 Pushups 100 Situps 100 Squats Finish each exercise before moving onto the next. *Compare to 092609*
Wednesday 121609 – DB Snatch & Tabata Rowing
Tuesday, December 15th, 2009As many rounds as you can do in 12 minutes of: Left hand dumbell snatch 12 Situps Right hand dumbell snatch 12 Situps Rest 4 minutes, then: Tabata Rowing (8 intervals for calories of 20 seconds on and 10 seconds off)
Tuesday 121509 – Front Squats
Monday, December 14th, 2009Front Squat 3×3, then: 7 Rounds for time: 15 Dumbell Push Press 20 Squat Thrusts *Compare to 092909* Canola oil, yes or no? Andrea’s grandmother’s empanadas are possibly the most delicious food in the world. Anyone who’s had them will try to get their hands on as many as possible when they find out she’s [...]
Monday 121409 – Pushups
Sunday, December 13th, 2009Class today and Tuesday will be at the Rec Center – We had a few issues our building inspector is making us change this week, we’ll keep you posted about progress! 3 Sets of Max Pushups – rest as needed between sets, then: 4 Rounds for time of: 25 Double unders 25 Squats Nourished Kitchen [...]