Friday August 9, 2013

Posted by on Aug 8, 2013 in Blog |

Front Rack Lunge – Find your heavy single/each leg.

4 Rounds:
10 Front Rack Lunges (93/135) Pick up from floor.
20 Deadlifts with same barbell
10 Weighted Push-ups (35/45lb)

Finisher:  Weighted Side Bends 8-8-8-8/Each

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Thursday August 7, 2013

Posted by on Aug 7, 2013 in Blog |

Bulgarian Split Squats/Each

Weighted Pull-ups

For Time: 2 Rounds
Run 1000m
50 DB Snatches (40/50lb)

Finisher:  2 legless rope climbs, 3 rope climbs off floor, or learn how to do a rope climb.

Tuesday, August 20th:  GUEST DAY!

Saturday, August 24th:  Sassy Spoon Food Truck servin’ up paleo breakfast after our Saturday morning WOD!  Caribou Coffee will be served at the gym too!

Reminder:  Coach Kate is out of town Friday – Tuesday of next week.  Please email Coach Beth Cooper at during this time.  Thank you!

Fall Events up and coming – stay tuned…..

Brenda.  Breathing at the top of her deadlift.


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Wednesday August 7, 2013

Posted by on Aug 6, 2013 in Blog |

Front Squat – Heavy 7

EMOM:  12 minutes (climbing)
2 Cleans

Outside:  10 x 20 second shuttle runs (20yds, 40 second rest in between)

Coach Kate will be out of town Friday – Tuesday of next week.  Email for any questions or anything you need the coaches to know, and Coach Beth Cooper will help you out!

Cuz’ that’s how we roll.   :)


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Tuesday August 6, 2013

Posted by on Aug 5, 2013 in Blog |

3-3-3-3-3 at about 70-75% of your max.  (New members, find a challenging set of 3 and/or work on technique.)

Jerk (123/165lb) Must pick up from the floor.
Weighted Pistols x 2 (12/16kg)

Finisher: 50 Hip Extensions/25 Strict Toes to Bar (split up as needed).

Tuesday, August 20th:  GUEST DAY ALL DAY.  Time for your friends to step up their game and start having fun and getting results!  Who’s in?

Saturday, August 24th:  It’s official.  Sassy Spoon (aka Miss Sass) will be at the Saturday WOD ready to fill your bellies with paleo breakfast yummy-ness.  We’ll supply the Caribou Coffee that morning, so hang out for a bit with your fave CrossFit peeps and make it a fun morning for yourself!

CrossFit Kids:  Don’t forget to email Coach Beth Z. if you’re interested in enrolling your kid in CrossFit.  We plan on bringing it back for fall/winter on Thursday nights at 6pm.

Both rooms packed.  Love it.



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Monday August 5, 2013

Posted by on Aug 4, 2013 in Blog |

Max Height Box Jump

Start with sets of 3-5 at lower heights to get things fired up. Then creep your way up in your singles for max height.

15 Minutes: AMRAP that you can fit in until the top of the each up-coming minute.

30 Double Unders (pace-horse)
Then, alternate between:
KB Snatches (16/20kg), switch arms as needed.
Goblet Squats with your KB

Finisher:  20-20-20 Grasshoppers (demo)

After each of your 30 double under sets, perform as many KB Snatches/Goblet Squats (alternate them each round) as you can until the top of the up-coming minute.  (It doesn’t matter what minute end up on, the smoother and more consistent you are with your jump-roping the more opportunity you have to add more reps to the WOD).  At the top of each minute, start your set of double unders again.  Repeat for 15 minutes.

Total reps of goblet squats and kb snatches in 15 minutes!

Tuesday August 20th:  GUEST DAY ALL DAY!  Sign up sheet at the front desk.  Bring ‘em in!

Saturday, August 24th:  Sassy Spoon back by popular demand!  We are looking to have Sassy Spoon back for a paleo brunch feast after the regular morning WOD.  We’ll supply the Caribou Coffee, so nobody has withdrawals!  We need to finalize this date for sure, but I’m 90% sure it’s gonna fly.

CROSSFIT KIDS:  We are planning on bringing back CrossFit Kids on Thursday nights at 6pm starting on September 12th (ages 5-9).  We plan on  bringing back the regular class time at 6pm and moving the advanced class to a different slot.

Please email Coach Beth at if you plan on enrolling your child in our CrossFit Kids program.  Feel free to ask any questions, if you might have a kid who is new to it.

Fall Events:  Up and coming, stay tuned!

Jim – KB press silhouette.


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Friday August 2, 2013

Posted by on Aug 1, 2013 in Blog |

Back Squats
2 – 2 – 2 – 2 – 2 (Heavy sets across)

9 – 6 – 3
Back Squats (heavy)
Double Kettlebell Floor Press (Heavy)
HSPU x 2

Finisher:  5 x 20 second Ring Tuck Holds

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Thursday August 1, 2013

Posted by on Jul 31, 2013 in Blog |

Stiff Leg Deadlift
Establish a Heavy set of 10

4 Rounds for Time:
10 Pull-Ups
15 Deadlifts (133/185)
20 Sit-Ups
25 Double Unders

Tuesday, August 20th:  GUEST DAY ALL DAY!

Heather used to be a collegiate rower.  Take a look at her technique next time we have rowing. 


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Wednesday July 31, 2013

Posted by on Jul 30, 2013 in Blog |

Snatch Complex Option A: – (Approximately 15 – 20 minutes)
2 Snatch Pulls + 1 Hang Snatch
Snatch Complex Option B:
2 Snatch Pulls + Hang Power Snatch + Overhead Squat (or Overhead Lunge 1/1)

Increase the weight during the complex if technique is strong. 

15 EMOM:
Power Snatch + Snatch Balance
Increasing in weight.


Power Snatch + Split Landing Behind Head (with Snatch Grip)
Increasing in weight.

You might have seen the big wooden jerk boxes in the back.  Most of you probably don’t really know what they do or how they apply to training.  One example (of many) is being able to dump heavy reps of jerks without having to pick it up again or waste your energy trying to lower it back to rack position.  DREADFUL on a heavy 1 days!

Being able to dump the bar allows for more efficient and heavy training at higher loads.

Although we’ll only have a couple sets of blocks (still need to make the second set), open gym is a great opportunity to try them out with a partner.  I’ll be rolling out some further examples, but this is just a start!

Jerk from the Blocks – VIDEO

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Tuesday July 30, 2013

Posted by on Jul 29, 2013 in Blog |

Thruster (Climbing)
5 – 5 – 5 – 5 – 5

5-Minute AMRAP:
3 Cleans (103 / 145)
5 Push Press
7 Bar-Facing Burpees

Rest 3 minutes

5-Minute AMRAP:
6 Pull-Ups
10 Air Squats
14 Sit-Ups

Your score will be the sum of cumulative reps between the 2 AMRAPs.

Flash Mob Snatching!


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Monday July 29, 2013

Posted by on Jul 28, 2013 in Blog |

Intro to Kettlebell Arm Bar
1 – 1 – 1 – 1 / each side climbing weight

Kettlebell Double Clean to Squat (pick up from a dead clean each time)
4 – 4 – 4 – 4

4 Rounds for Time:
Run 800 meters (sub 800m Row)
Rest 3 minutes between efforts
Record split times.

Cherry pick you say?   I don’t think so.  Have you been really taking a look at the 10 posters that hang on the wall when you walk in?  The 10 elements of fitness.  And one of them is ENDURANCE.  If you cherry-pick, then you’re missing the whole point of CrossFit.

This isn’t so dreadful.  Have some strategy.  Find a pace for your first 3 that are steady and consistent.  Something that you feel fairly powerful with, but isn’t death.  The goal isn’t to turn the 800m into a slothful shuffling of your feet.  Take your last effort up about 10%, and finish strong.  Pay attention to your times, so you know what to compare and stay consistent with.

In our CrossFit intros (for potential clients coming in), one of our big take home messages is helping people understand that the 10 Elements of Fitness are WAY more than your 1 hour at our box.  What are the examples of ENDURANCE that apply to your everyday life?

I can think of several.  We have a handful of members participating in their very first triathlon this summer.  They will do just fine.  Have you ever had a friend ask if you wanted to run a 5k race with them last minute?  Can you do it?  Yep.

What about long hikes on vacation?  Deciding to ride your bike all day on a Saturday with your significant other?  What if your vehicle ran out of gas (or broke down) and you had to high-tail it to the nearest gas station 2 miles away?

This shouldn’t be a problem for you as a CrossFitter.  Are you pickin’ up what I’m layin’ down?  Good.

Coach Kate is out of town Monday – Wednesday.  Returning on Thursday.   Email for any questions or concerns.  Thank you!

Mina and Robert at the Park WOD this past Saturday.  What an awesome morning out in the fresh air, and hope you had fun!


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