Thursday – 030515 – A Different Kind of Total, OLY Total, CrossFit Total

March 4th, 2015 by Nick Stalock
If you'd like to know what it means to "squeeze" and "press UP" on the barbell during an OHS, take a look at Annie S...

If you’d like to know what it means to “squeeze” and “press UP” on the barbell during an OHS, take a look at Annie S…


CrossFit Class

“A Different Kind of Total”:

Establish 1 RM of the following:

OHS
Bench Press
Power Clean

…OR…

OLY Total:

Establish 1 RM of the following:

Snatch
Clean and Jerk

…OR…

CrossFit Total:

Establish 1 RM of the following:

Back Squat
Press
Deadlift


Competition Class

Thursday – 030515 – The Open


Alchemy

Class Schedule

Post thoughts and results to “comments”.

Wednesday – 030415 – Row, Burpee, Shuttle Sprint, Thruster, KB Swing

March 3rd, 2015 by Nick Stalock
Picture of coaches Chris, Alex and Mary who attended the CF Level 1 seminar this past weekend along with the seminar staff...

Picture of coaches Chris, Alex and Mary who attended the CF Level 1 seminar this past weekend along with the seminar staff…


CrossFit Class

2K Row (Compare to 120314)

AMRAP 5 Minutes:
30 Burpees
Max 10 M shuttle sprints in remainder of 5 minutes

AMRAP 3 Minutes:
9 Thrusters (45/33)
9 KB Swings (53/35)


OLY Class

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

Up/Down Clean:
3-3-2-2

Bent-Over Row:
6-6-6


Strength Class

Press + Push Press:
5 x (3 + 2)

C2B Pull-Ups:
5x Max Effort

Parallel Bar Dips:
8-8-8-8

Bent-Over Rows (reverse grip):
5-5-5-5


Competition Class

Wednesday – 030415 – The Open


Alchemy

Class Schedule

Post thoughts and results to “comments”.

Tuesday – 030315 – CrossFit Total

March 2nd, 2015 by Nick Stalock
Say hello to Busola and Andy's baby girl Willa Josephine, who was born on February 21st, and came in at 6 #'s, 11 oz./20.5 in.  Mom, dad and baby are doing great!

Say hello to Busola and Andy’s baby girl Willa Josephine, who was born on February 21st, and came in at 6 #’s, 11 oz./20.5 in. Mom, dad and baby are doing great!


CrossFit Class

CrossFit Total (Compare to 051314, 082614, 120214)

Establish 1 RM of the following:

Squat
Press
Deadlift

Add maximum lifts together. Each athlete will be given three attempts to establish their heaviest lift for each movement.


Competition Class

Tuesday – 030315 – The Open


Alchemy

Class Schedule

Post thoughts and results to “comments”.

Monday – 030215 – OLY Total

March 1st, 2015 by Nick Stalock

Alchemy opens today in the North Loop! Alchemy combines yoga, strength, and high intensity intervals for an amazing group fitness experience. Thanks to a strategic partnership we have with Alchemy, unlimited CrossFit members are already members at this exciting new gym – giving our members more options for rounding out their training program. Click here for details about Alchemy and their schedule which starts today!

...


CrossFit Class

Oly Total (Compare to 051214, 082814, 120114):

Establish 1 RM of the following:

Snatch
Clean and Jerk

Add maximum lifts together. Each athlete will be given three attempts to establish their heaviest lift for each movement.


OLY Class

Snatch Barbell Complex (Above Knee):
3x

Snatch from High Hang (w/o moving feet):
3-3-3-3

Snatch-Grip RDLs:
6-6-6


Strength Class

Barbell Lunges:
3-3-3-3-3

Deadlift:
5-5

Barbell Hip Thrusts:
5-5-5-5

Triple Bounding Jump:
3-4 Attempts


Competition Class

Monday – 030215 – The Open

Post thoughts and results to “comments”.

Sunday – 030115 – Deadlift, Row, Front Squat, Burpee Box Jump-Over

February 28th, 2015 by Nick Stalock

Please Note: ALL weekend classes will be cancelled due to a CrossFit Level 1 course being held at the gym. All schedules in Minneapolis and St. Louis Park will remain the same. Thank you for understanding, these events help us maintain our reputation as a very well-run and established gym within the CrossFit Community

The facial expressions of these four are so perfect..

The facial expressions of these four are so perfect..

Using a running clock:

Open WOD 15.1

AMRAP – 9 Minutes:
15 TTB
10 Deadlifts (115/73)
5 Snatches* (115/83)

Open WOD 15.1a

In 6 Minutes:
Establish a 1RM Clean and Jerk

Post thoughts and results to “comments”.

Saturday – 022815 – Snatch, Hang Snatch Above Knee, Hang Snatch Below Knee

February 27th, 2015 by Nick Stalock

Please Note: ALL weekend classes will be cancelled due to a CrossFit Level 1 course being held at the gym. All schedules in Minneapolis and St. Louis Park will remain the same. Thank you for understanding, these events help us maintain our reputation as a very well-run and established gym within the CrossFit Community

My favorite part about his picture is Coach Sara in the background eagerly waiting to call out a "no rep" into the mic...

My favorite part about his picture is Coach Sara in the background eagerly waiting to call out a “no rep” into the mic…

CrossFit Class

For Load:
Snatch +
Hang Snatch (Above Knee) +
Hang Snatch (Below Knee)

“Mean Isabel”
30 Reps For Time:
Snatch (135/93)


Competition Class

Saturday – 022815 – Open Prep

Post thoughts and results to “comments”.

Friday – 022715 – Back Squat, KB Swing, Ring Dip, Box Jump

February 26th, 2015 by Nick Stalock

Please Note: TONIGHT’s evening class at 630pm will be cancelled due to the first Open event, which will begin at 700pm. Also, ALL weekend classes will be cancelled due to a CrossFit Level 1 course being held at the gym. All schedules in Minneapolis and St. Louis Park will remain the same. Thank you for understanding, these events help us maintain our reputation as a very well-run and established gym within the CrossFit Community

The many facial expressions of the male species in during a relative state of fatigue...

The many facial expressions of the male species in a relative state of fatigue…


CrossFit Class

Back Squat:
5 x 1

3 Rounds Each For Time:
500 M Row
20 KB Swings (53/35)
20 Ring Dips
20 Box Jumps (24/20)
Rest 3 minutes between rounds


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

Friday – 022715 – Open Prep

Post thoughts and results to “comments”.

Thursday – 022615 – Push Press, Burpee, Shuttle Sprint

February 25th, 2015 by Nick Stalock

Please Note: Friday evening’s class at 630pm will be cancelled due to the first Open event, which will begin at 700pm. Also, ALL weekend classes will be cancelled due to a CrossFit Level 1 course being held at the gym. All schedules in Minneapolis and St. Louis Park will remain the same.  Thank you for understanding, these events help us maintain our reputation as a very well-run and established gym within the CrossFit Community.

Christina E. at the bottom of a bar-facing burpee, most likely wishing the rep were over sooner...

Christina E. at the bottom of a bar-facing burpee, most likely wishing the rep were over sooner…


CrossFit Class

Push Press:
5 x 1

EMOM 10 Minutes:
4 Push Press (155/103)

As soon as athletes complete their 4 push press, they will complete 3 burpees. After the burpees are completed, athletes will use the remainder of the minute to complete as many 10 M shuttle sprints as they can. When the minute turns over, athletes will return to their bar and perform the same routine for the next 9 minutes. Score will be total 10 M shuttle sprints completed.


Competition Class

Thursday – 022615 – Open Prep

Post thoughts and results to “comments”.

Wednesday – 022515 – Deadlift, Power Clean and Jerk, TTB

February 24th, 2015 by Nick Stalock
Coach Tyler must have been working out prior to the throw down this past weekend and figured all the athletes would use his weights...

Coach Tyler must have been working out prior to the throw down this past weekend and figured all the athletes would use his weights…


CrossFit Class

Deadlift:
2-2-1

Open Workout 13.4 (Compare to 033113)
AMRAP 7 Minutes:
3/3, 6/6, 9/9…and so on, and so forth:
Power Clean and Jerk (135/93)
TTB


OLY Class

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

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

3 Position Clean-Pulls:
2-2-2


Strength Class

The “Other” Total:
Establish 1 RM of the following:
Clean
Bench Press
OHS


Competition Class

Wednesday – 022515 – Open Prep

Post thoughts and results to “comments”.

Tuesday – 022415 – Back Squat, Front Squat, OHS

February 23rd, 2015 by Nick Stalock
Dan K. looking focused and ready to take his next squat.  And this will be going on Facebook for a caption contest MPLS people...

Dan K. looking focused and ready to take his next squat. And this will be going on Facebook for a caption contest MPLS people…


CrossFit Class

Back Squat:
5 x 1

Front Squat:
3 x 1

OHS:
Establish 1 RM


Competition Class

Tuesday – 022415 – Open Prep

Post thoughts and results to “comments”.