The Twin Cities Open is a 6 week competition where CrossFitters in the Twin Cities area can compete in the CrossFit Open in a competition-style environment each week with like-minded individuals who aspire to compete in the CrossFit Games.  For more details about the 2011 CrossFit games click here.

EVENT DETAILS:  This event is open to all CrossFitters regardless of whether they train at a local affiliate or not.  The first workout will be held Saturday, March 19 at 1:30pm, and will be held every Saturday for 6 weeks at CrossFit St Paul or CrossFit Minneapolis (Note – Saturday March 26 there is no workout, and Saturday April 2 wod will be held at CrossFit Minnesota).  Spectators are welcome at all workouts free of charge.

Heat times will be announced based on number of participants and the WOD that is announced each week.
Prices for the event: 1 WOD ($21)/ 2 WODs ($22)/ 3 WODs ($23)/ 4 WODs ($24)/ 5 WODs ($25)/ 6 WODs ($26) – Note: this means that if you’re doing just one WOD with us you pay $21, if you’re doing 2 with us you pay $22 total, if you’re doing all 6 with us you pay $26 total for the whole event.
Updates will be posted on this page and on our Facebook page, so please become a fan to receive updates about the event.

To register click here (Once you create a login PLEASE READ DESCRIPTION CAREFULLY for directions on how to complete registration)

To volunteer, judge, or sponsor the event, click here

Participating Affiliates:
The Athlete Lab
CrossFit Progression
CrossFit St Paul
CrossFit South Metro
CrossFit City of Lakes
CrossFit Woodbury
CrossFit Minnesota

Sponsors and Prizes:
All participants will receive a Twin Cities Open T-shirt

Male & Female winners will receive:
CrossFit St Paul Tri-blend t-shirt
$50 gift card from Brasa Rotisserie
$70 gift card from Grand Health Chiropractic & Wellness Center, P.A.

INTERESTED IN GETTING IN THE BEST SHAPE OF YOUR LIFE IN 4 WEEKS?  SIGN UP FOR THE CFMPLS | CFSP PALEO CHALLENGE!

Click here to sign up!

The CFMPLS | CFSP Paleo challenge is 4 week contest where participants follow a strict paleo diet with the support of their fellow CrossFitters with the ultimate goal of improving overall health, performance, and appearance.

HOW IT WORKS – Participants attend a kickoff meeting on Saturday, September 8 at 10am, where Mike Jones will give a one hour lecture and Q&A on the theory behind the Paleo diet, how to follow it, and tips for maximizing results. Before the lecture all participants will take 3 before pictures.

Participants will be encouraged to maintain an online food journal that all participants can review and utilize for ideas about what to eat.

All participants will take 3 after pictures by Saturday, October 6, and the CFMPLS | CFSP owners will pick the top 5 men & women based on photos. Participants will then vote for the top 2 men & women. All photos will remain private and only the top 5 men & women’s photos will be viewed on paper at the gym.

WHAT CAN I WIN? – We’ll have a 1st & 2nd place male & female winner, prizes are as follows:

1st place – 1 month free unlimited membership, cash prize
2nd place – $50 credit towards membership, cash prize
Cash prize amount will be determined at the kickoff meeting, and will be based on the amount of participants, less expenses for us to run the event (we won’t be taking any profit on this event, just covering our expenses) so the more participants we have the greater the cash prize!

WHAT CAN I EXPECT FROM 4 WEEKS OF PALEO EATING? – Improved body composition (fat loss), increased energy throughout the day, reduced joint pain, better sleeping, improved blood work, mood regulation. Seriously, many of these benefits, if not all of them are experienced by most people who adopt this way of eating for a significant period of time.

FAQS:

WHAT DO I WEAR FOR THE PHOTOS? Women wear a sports bra and fitted shorts, men wear shorts and no shirt. Experience tells us that many people will wear too much clothing, which is understandable but makes judging photos difficult at the end. If you want to win don’t wear a full-body spandex suit for the photos.

I HAVE TO TAKE A PHOTO LIKE THAT? REALLY? Yes, this is the best way to choose a winner based on the experiences of CrossFit gyms around the world. The only people who will see these photos are those who are participating in the challenge, so they’ll be on display too. And we’re all friends here who only want you to be healthy and happy, so there’s nothing to be concerned about.

WHAT IF I’M ALREADY LEAN? People who are close to their ideal body composition can still have dramatic results with a month of strict paleo eating, and will still look very different after the challenge even if they only lose a few pounds of fat. More important than the appearance benefits are the performance and health benefits.

Click here to sign-up!

CFSP bootcamp is for people looking for fast results in a 6-week program. Workouts are short, intense, and fun, and can be scaled to any individual’s physical abilities.

CFSP bootcamps use the CrossFit methodology of constantly varied functional movements performed at high intensity to quickly build strength and endurance while promoting fat loss. This class focuses on bodyweight exercises, high repetition weightlifting movements, and metabolic conditioning without the complex barbell lifts used in regular CrossFit classes.

Locations & Details:
St Paul Bootcamp – Starts April 30, meeting Wed/Fri/Mon @ 6am for 6 weeks, Location: Macalester College Track - click here to sign-up!

Rates are $189 for the 6 week Bootcamp, those who sign up before April 16 will receive a $20 discount.

Email [email protected] for more information, If you’re ready to sign up click here!

Fundamentals 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 training with us after the initial 4 weeks.  Class size is limited to 6 people.  Email us at [email protected] for more information, or if you’re ready to sign-up please click on the appropriate link below:

To sign-up for Fundamentals at CrossFit St Paul click here

To sign-up for Fundamentals at CrossFit Minneapolis click here

Our 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 commitment to starting with us.  Trainers will be available during and after the workout to answer any questions about our program.  People of all fitness levels welcome!  Please RSVP to [email protected] if you plan on coming.