CrossFit St Paul Kettlebell Classes start Tuesday @ 7pm, first week FREE for new members! Go to our events page for more details! 1 Rep max lift for the following exercises: Back Squat Press Deadlift Perform 2-3 warm-up sets for each exercise, and then you have 3 attempts to find your 1 rep max for [...]
Archive for January, 2010
Monday 020110 – CrossFit Total
Sunday, January 31st, 2010Sunday 013110
Sunday, January 31st, 2010Evening Fundamentals starts Monday @ 6pm, go to our events page for details. CrossFit St Paul Kettlebell Classes starts Tuesday @ 7pm, first week is FREE for new members, go to our events page for details. 4 Rounds for time: Med-ball gasser 10 Pullups 20 Pushups 30 Situps 40 Squats Finish with one last [...]
Pre-Sectionals Challenge!
Saturday, January 30th, 2010We had a great event with 16 male and 10 female competitors from 7 different local affiliates at our Pre-sectionals challenge! Everyone gave their 100% and put out some impressive performances, and the top 3 male & female athletes were each separated by less than 10 points! Congratulations to our male and female winners, Taylor [...]
CrossFit St Paul Kettlebells Starts Tuesday @ 7pm!
Friday, January 29th, 2010CFSP Kettlebell classes start Tuesday the 2nd of February, and we’re offering first week FREE to new members! Go to our events page for more details! Evening Fundamentals Starts Monday the 1st @ 6pm, go to events for more details! Saturday 013010 – Partner workout of the day: 50-40-30-20-10 reps of: DB Hang-Squat-Cleans Ring Dips [...]
Friday 012910 – Back Squat
Thursday, January 28th, 2010Our Free consultation and workout is at 10am Saturday for those who are interested in learning more about CrossFit and try out a workout! Back Squat 1-1-1-1-1-1-1, then: 75 KB Swings (53#/35#) for time Work up to your one rep max on the back squat and perform the remaining sets with 90% of that weight. [...]
Thursday 012810 – Situps & Back Extensions
Wednesday, January 27th, 2010Our next Fundamentals class starts Monday, Feb 1st at 6pm and meets for 2 weeks, go to our events page for more details! Kipping Pullup work, followed by Handstand holds, 4 x :30 seconds, then: 500m Row 50 Situps 50 Back extensions 400m Run 50 Situps 50 Back extensions 500m Row What are your goals? [...]
Wednesday 012710 – Snatch
Tuesday, January 26th, 2010Snatch 1-1-1-1-1, then: 4 Rounds for time: 40 Weighted walking lunge steps (60#/40#) 30 Pushups
Tuesday 012610 – Press
Monday, January 25th, 2010The CFSP coaching staff is participating in a Haiti Relief Benefit Yoga Class and Silent Auction this Saturday the 30th at 6:30pm at the Yoga Center of Minneapolis. The yoga class will be taught by Ted Roseen followed by a silent auction, with all proceeds going towards Haiti relief. Go to their website for details. Press 1-1-1-1-1-1-1, [...]
Fundamentals Classes
Monday, January 25th, 2010Fundamentals teaches the core moves used in CrossFit in a small group setting, allowing for greater individual coaching and a way to ease into the intensity of the group classes. Fundamentals is a four week program consisting of 9 small group sessions, followed by 1 week of unlimited group classes. There is no prerequisite fitness level for Fundamentals and no commitment to continue [...]
Monday 012510 – Overhead Squats
Sunday, January 24th, 2010This Saturday the 30th at 12pm we’re hosting a workout for all the area CrossFitters who are entering the sectionals competition of the CrossFit Games to see how they stack up and get some good competition. If you’d like to see where a few years of dedicated CrossFitting can get you feel free to join us [...]